12 miles - 2 mile warmup, 4 laps with striders on the straights to get the blood flowing a bit, 10 x 800s with 400s in between, then cool down. Felt pretty good overall...in hindsight. This workout shouldn't feel good during the process and it didn't really. Some were easier than others and that is always the case. I had a goal to start at about a 6:00 pace and work down from there. After 2 I decided to make a decent jump in pace because 5:55 and 5:50 felt a little easier than I wanted. I backed off the last 2 just slightly because it was starting to snow and the track was getting a little slippery. I hope this workout is a decent indicator of the shape I am in and somehow reflects that I will run swift at Ogden. repeat time distance pace | 5 | 3:07.5 | 0.53 | 5:55 | | 7 | 3:04.0 | 0.53 | 5:50 | | 9 | 2:58.4 | 0.53 | 5:35 | | 11 | 2:57.1 | 0.54 | 5:28 | | 13 | 2:52.1 | 0.53 | 5:26 | | 15 | 2:52.7 | 0.53 | 5:26 | | 17 | 2:50.6 | 0.53 | 5:23 | | 19 | 2:52.0 | 0.53 | 5:22 | | 21 | 2:55.3 | 0.53 | 5:31 | | 23 | 2:58.5 | 0.53 | 5:43 |
[repeat 17 is not highlighted for any reason. it just copied in that way from connect.garmin]
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