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Fleet Feet Workout - minute on, minute off - 8 x 3 sets

June 21, 2017 (Morning)

Exercise Type: Run

Weather: 75 and nice

Comments:
Fleet Feet Racing Team workout.
1.6 warmup 12:32
1st set: 8 hard, 7 easy 15:02 (2.08 miles)
recovery jog 1 easy plus 3:00 in between (.25 miles)
2nd set: 8 hard, 7 easy 15:02 (2. miles)
recovery jog 1 easy plus 3:00 in between (.25 miles)
3rd set 8 hard, 7 easy 15:09 (1.83 miles)
1.55 cooldown 14:58

1.6 mile warmup to trough, followed by drills, then 3 sets of 8 x 1 minute "on", 1 minute "off" with a 3:00 recovery job in between each set.
The first set I pretty much stayed with the group of guys (Kyle Russo, Kent Rieger, etc). The second set I was falling behind toward the end of the set. The third set I basically ran on my own.
I ran a 1.55 cooldown, and I met a triathlete named Lisa on the cooldown. On the warmup I met Elin. After the workout back at the store, I met and talked a bit with a guy named David. He had run the Boston marathon.
After getting back to the neighborhood I texted Enes and he came to meet up with me outside at Potbelly. I ordered a sandwich and a milkshake, and he just came to hang out. We then walked around the neighborhood a bit and chatted.

Note: each set / interval includes 8 "ons" and 7 "offs". I believe I stopped it at the end of the last "off", hence why each set/interval is approximately 15:00.

For the three sets combined, I ran a total of 6.1 miles of "fartlek" in 45:12, which is an average pace of 7:24 overall.