A nice morning for a 9×200 meter workout. The snow was lightly falling and the trails were a mixture of clear pavement and ice! I covered most of the worst of it during my warm up. The compacted snow is really hanging on! It was about 30 degrees. Two of the intervals were on really nasty footing – one pretty much sheer ice and the other was a crunchy mess.<\/p>\n
I didn’t use a metronome, but here are my splits:<\/p>\n
1:00<\/p>\n
1:03<\/p>\n
0:58<\/p>\n
0:51<\/p>\n
1:11<\/p>\n
1:11<\/p>\n
0:48<\/p>\n
0:51<\/p>\n
0:49<\/p>\n
With a warm up, cool down, and 2 minutes of rest this workout took longer than I expected. The training plan doesn’t have set parameters for a warm-up or cool down.<\/p>\n
Overall it felt pretty good!<\/p>\n","protected":false},"excerpt":{"rendered":"
A nice morning for a 9×200 meter workout. The snow was lightly falling and the trails were a mixture of clear pavement and ice! I covered most of the worst of it during my warm up. The compacted snow is really hanging on! It was about 30 degrees. Two of the intervals were on really […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[13],"tags":[787,678],"class_list":["post-6159","post","type-post","status-publish","format-standard","hentry","category-my-running","tag-intervals","tag-my-running"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1Bl","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6116,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/03142018-running\/","url_meta":{"origin":6159,"position":0},"title":"03142018 – Running","author":"crossn81","date":"March 14, 2018","format":false,"excerpt":"This morning was a few comical things on the way to completing a 3x800m workout. I decided on my Wirth Lake Loop and had preprogrammed the workout into my Garmin. 1) using the preprogrammed workouts I didn't realize I needed to hit the start button a second time. Fortunately I\u2026","rel":"","context":"In "My Running"","block_context":{"text":"My Running","link":"https:\/\/www.teamcrossworld.com\/running\/category\/my-running\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":196,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/half-training-week-five\/","url_meta":{"origin":6159,"position":1},"title":"Half Training: Week Five","author":"crossn81","date":"March 3, 2008","format":false,"excerpt":"Wow training is quickly flying by, I'm almost half-way there. I had some good runs this week and it did warm-up although that created some different problems which you'll read about below! Monday - 6x1600 meter repeats at 10K pace or 15 seconds per mile slower than 5K pace. 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In one case dry pavement disappeared into a muddy mess and a few steps later\u2026","rel":"","context":"In "My Running"","block_context":{"text":"My Running","link":"https:\/\/www.teamcrossworld.com\/running\/category\/my-running\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180322_173205-2.jpg?resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180322_173205-2.jpg?resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180322_173205-2.jpg?resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180322_173205-2.jpg?resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180322_173205-2.jpg?resize=1050%2C600 3x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180322_173205-2.jpg?resize=1400%2C800 4x"},"classes":[]},{"id":1149,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-4-half-marathon-training\/","url_meta":{"origin":6159,"position":3},"title":"Week 4: Half Marathon Training","author":"crossn81","date":"March 9, 2009","format":false,"excerpt":"Last Year Run: 37.4 miles Bike: 7 miles At this time last year I was in the thick of Week 5 of training. I was still posting monthly highlights so you can go back and see all of February 2008's posts. It was only last week that I started running\u2026","rel":"","context":"In "Half Marathon"","block_context":{"text":"Half Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/half-marathon\/"},"img":{"alt_text":"","src":"\/running\/images\/3-6tempo.jpg","width":350,"height":200},"classes":[]},{"id":6603,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07232018-run\/","url_meta":{"origin":6159,"position":4},"title":"07232018 – Run","author":"crossn81","date":"July 24, 2018","format":false,"excerpt":"Moving up to 600's!! 4x600m workout on tap today.\u00a0 Man I started out sluggish on the warm-up.\u00a0 Sore and tired legs, but as the warm-up progressed they felt better! I went a little different way on my warm-up and got most of the first interval done on the mostly flat\u2026","rel":"","context":"In "My Running"","block_context":{"text":"My Running","link":"https:\/\/www.teamcrossworld.com\/running\/category\/my-running\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/07\/20180724_060946.jpg?fit=1200%2C900&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/07\/20180724_060946.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/07\/20180724_060946.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/07\/20180724_060946.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/07\/20180724_060946.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":6286,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/04052018-run\/","url_meta":{"origin":6159,"position":5},"title":"04052018 – Run","author":"crossn81","date":"April 5, 2018","format":false,"excerpt":"A chilly morning, but the sun is out and will continue to melt away the April snow! 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Overall today most of the sidewalks were cleared, the only place I almost fell was actually on\u2026","rel":"","context":"In "My Running"","block_context":{"text":"My Running","link":"https:\/\/www.teamcrossworld.com\/running\/category\/my-running\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/04\/20180405_073042-2-e1522938590112.jpg?fit=900%2C1200&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/04\/20180405_073042-2-e1522938590112.jpg?fit=900%2C1200&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/04\/20180405_073042-2-e1522938590112.jpg?fit=900%2C1200&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/04\/20180405_073042-2-e1522938590112.jpg?fit=900%2C1200&ssl=1&resize=700%2C400 2x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6159","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/comments?post=6159"}],"version-history":[{"count":0,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6159\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6159"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6159"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6159"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}