AM: 70F, 65%. 11 mi total. Basically fall weather, so unusual and awesome. So I pushed up LT day to today, and did my old favorite, 4 x 2400m, w/400m active recoveries. Today was a good one, averaged 9:11/rep (~6:09/mile). I hit the lap button at the 1600m point during each rep; splits were:
9:21 (6:14, 3:07)
9:16 (6:10, 3:06)
9:12 (6:08, 3:04)
8:55 (5:57, 2:58)
Recovery laps were all in the 2:10-2:15 range.
Here's my workout history on this one:
| 5/24 |
69F |
92% |
9:27 |
| 7/4 |
72F |
81% |
9:20 |
| 8/14 |
70F |
65% |
9:11 |
Good, solid improvement, though today was probably the superior weather day of the 3, thanks to a sub-60 dewpoint. I'd LIKE to think I could go maybe 5 sec/mile faster with cold temps -- that would indicate I'm really threatening a sub-1:20 half, with just a little more work still yet to do. Not sure though; didn't feel slowed down at all by weather today. Either way, I'm in a really good spot, considering I haven't started my HM block of training yet.
PM: 4 mi shakeout on the mill.
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