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Kilo intervals

October 5, 2009 (Afternoon)

Exercise Type: Run

Weather: 60, no wind on the track (for once), perfect

8*1k, 400jog/3:00 rest; splits - 3:14, 3:11, 3:07, 3:07, 3:07, 3:06, 3:02, 2:55. I guess this was supposed to be race pace 3:12-3:20 (for 25:40-26:40 8k), but it quickly morphed into faster paces, probably because the 3:00 rest was superfluous. race pace probably would have been difficult enough w/ 1-2min rest.

anyways, w/ EthanK, BLink, Itallion Stallion, and Tim (sorry you don't have a nickname); didn't know how this workout was gonna go when I figured out this was going to be faster than a race pace that I have yet to race at (26:59). ended up having enough on the 7th split to go with Ethan, and pretty sure I ran under 30sec for the last 200 of the 8th kilometer. pleasantly surprised with my current fitness.

not adding in the 1.75 recovery because it was between 10:00 and 12:00 min/mile pace. cold 10 minute NRV ice bath afterwards.

Distance Duration Pace Interval Type Shoes
8.97 Miles 54:39
2.0 Miles 15:00 7:29 / Mile Warmup  
8.0 Kilometers 24:49 4:59 / Mile Interval  
2.0 Miles 14:50 7:24 / Mile Cooldown