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Ladder Speedwork

July 9, 2014 (Afternoon)

Exercise Type: Run

Weather: Mid-70s, sunny, breezy

Comments:
This was one of those workouts where I set aggressive pace goals and was unsure, going in, if I would be able to nail the paces. Happy to report that the workout turned out fairly well. Did a ladder speed workout on the track over my lunch break. 400, 800, 1200, 1600, 1200, 800, 400 with ~400m rest jog in between intervals and 1.5 mile w/u and c/d. Splits below.

1.5-mile w/u - 11:58
400 - 1:27 (2:08) <--Goal was 80-85
800 - 2:44 (2:01) <--Goal was 2:45-2:48
1200 - 4:22 (2:00) <--Goal was ~4:20
1600 - 6:03 (1:56 + extra walking rest) <-Goal 6
1200 - 4:24 (2:04)
800 - 2:50 (2:00)
400 - 1:27
1.5-mile c/d - 11:53