On tap today was yesterday’s missed long interval workout. I struggled with what workout to do, but opted for this as I know the progression will be more intervals. It was 4×800 at 6K pace with 3 minutes of rest between. I ran into Wirth again, but stayed on the paved trails as much as possible so that I wouldn’t get stuck in the mud! It was dark and a little foggy\/misty and about 36f. <\/p>\n\n\n\n
The splits were:<\/p>\n\n\n\n
5:11<\/p>\n\n\n\n
4:21<\/p>\n\n\n\n
4:11<\/p>\n\n\n\n
3:55<\/p>\n\n\n\n
I like seeing them get faster and also know that terrain played a difference in them a little bit too, the first one was pretty much all uphill in mud. The last one was pretty much flat pavement! I felt good and didn’t feel like I was running all out. <\/p>\n\n\n\n
Overall 4.95 miles in 49:36. <\/p>\n","protected":false},"excerpt":{"rendered":"
On tap today was yesterday’s missed long interval workout. I struggled with what workout to do, but opted for this as I know the progression will be more intervals. It was 4×800 at 6K pace with 3 minutes of rest between. 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