I didn't go to swim team this morning so I could get my interval run done early...will swim later on my own at the gym. It's our last day in West Seattle, so I ran at the Chief Sealth High School track this morning...way nicer than the track at Lower Woodland (and no mud--whoo-hoo!). The workout was a tough ladder (1-2-3-4-3-2-1 laps) and all 3 of the H-aches were and are feeling it. My mile time at the top of the pyramid was 7:46 -- pretty decent for me, considering the amount of training (and the lack of running speedwork) I've been doing lately. I just kind of winged it on the recovery times/distances till my HR got down to about 100 since I hate long rests in between intervals.
Run workout:
1200 warm up (7:15)
400: 1:51 (147bpm avg.)
1:02 recovery
800: 3:49 (153 bpm avg.)
1:30 recovery
1200: 5:55 (155 bpm avg.)
2:37 recovery
1600: 7:46 (160 bpm avg.)
3:13 recovery
1200: 5:49 (159 bpm avg.)
2:37 recovery
800: 3:54 (157 bpm avg.)
2:04 recovery
400: 1:52 (153 bpm avg.)
1:34 recovery
800 cool down: 5:34
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