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Lewandowski's workout (Special 5k)

June 24, 2014 (Afternoon)

Exercise Type: Run

Weather: 65 wet track

5:50p, WU NRV
400, 800, 400, 1200, 400, 1600, 400; 400rest; goal - :72 for 400s, :75 for longer intervals
splits - :74, 2:31, :73, 3:45, :72, 5:07, (no last 400)
CD NRV, 30 pushups

It rained during the warmup, but quit during the workout, so just a damp track and slightly wet shoes. A unique workout, so I planned the 400s at a bit quicker pace (~3k pace?) than the 800, 1200, and 1600 (~5k pace?). My right knee had been sore since my long run Sunday, so I took yesterday off and was cautious today, but it felt fine warming up, during the workout, and fine sitting here this evening typing this. So I'm grateful for that. My left achilles had an acute but not severe pain during the 3rd lap of the 1600, so I slowed a bit and didn't run the last 400. Still, a good workout, but more importantly, grateful my right knee has settled down. Also, the cooldown was somewhat legitimate, as opposed to my past Lewandowski workouts.

Goal is to run 7 days in a row starting today, but get in 5-10 more miles than this last 7 day stretch.

Distance Duration Pace Interval Type Shoes
6.0 Miles 35:32
1.52 Miles 10:00 6:34 / Mile Warmup 1 purple Adios
4.8 Kilometers 15:02 5:02 / Mile Interval 1 purple Adios
1.5 Miles 10:30 6:59 / Mile Cooldown 1 purple Adios