View Workout (Anthony Belber)

Return to Log

unexpected workout

January 24, 2017 (Morning)

Exercise Type: Run

Weather: 40s and sun coming out

Comments:
On short notice I arranged to run with Sam McFerran at 8:45am. When I met him in Tenley, he suggested 8x4 at AU. I capitulated as I've been meaning to do some speed. We jogged to the track and did the workout with 100 meter recoveries which I jogged alongside a walking Sam. The recoveries averaged 1:15, although we doubled the cooldown before the final pick-up. The goal was sub 80 and we met it. The first one was a shock to the system, as we'd only done one pair of striders, but the speed itself, helped loosen me up. I was plenty wiped out by the end and the run home was a slog (although slower with Sam until I dropped him at home).
splits: (recoveries in parentheses)
80.2 (63)
78.7 (66)
78.3 (76)
78.1 (76)
78.1 (78)
77.6 (79)
76.2 (2:33)
74.8 (48)
total of 21:03 for 2.5 (plus a lot of zig-zagging on the cooldowns)

Overall, I am very pleased with the workout. I was able to find a rhythm, recover before each pick-up and finish strong. Hard to imagine holding this pace for a mile in two weeks, but doing this will certainly help that mile run.