Interval | 400m Time | 400m Pace | Rest Time | Rest Pace |
---|---|---|---|---|
#1 | 1:41.45 | 6:46/mi | 2:26.99 | 9:48/mi |
#2 | 1:35.68 | 6:23/mi | 2:30.76 | 10:03/mi |
#3 | 1:35.07 | 6:20/mi | 2:32.00 | 10:08/mi |
#4 | 1:38.39 | 6:34/mi | 2:35.27 | 10:21/mi |
#5 | 1:36.82 | 6:27/mi | 2:31.84 | 10:07/mi |
#6 | 1:37.33 | 6:29/mi | 2:33.28 | 10:13/mi |
#7 | 1:36.30 | 6:25/mi | 2:35.27 | 10:21/mi |
#8 | 1:33.21 | 6:13/mi | 2:42.02 | 10:48/mi |
Average | 1:36.78 | 6:27/mi | 2:33.43 | 10:14/mi |
Obviously I should run them harder if I am capable, so my new goal will be to always be in the 1:30s... except maybe that first lap to feel things out. On that last one I certainly went a little harder knowing it was my last one.
Monday at group I did the 7.2 mile hilly course. It is still very difficult... have to get used to all those hills again. Wednesday just did the five mile loop at PRC (still recovering from Monday) but did bust out a 6:56 final mile with Alejandro. Then intervals yesterday. So a well deserved rest today, Friday, before my long run tomorrow. I think I'm going to do 12. The weekend after I have a 5k race, so I don't know how I'll handle the long run that weekend.
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