| Quick short speed work session, 4 x 1/4 mile repeats to stay fresh and sharp. 1 mile warm up, then some stretching, then a 2 minute warm up, then 4 x 1/4 mile repeats with 2 minute recovery, followed by 1 mile cool down. Overall felt pretty good. It was sprinkling lightly, had rained earlier so the path was a little wet and slippery, sometimes I was slipping a little when pushing off. Warm up mile at 9:24 pace, then the quarter mile repeats at 6:46 pace, 6:48 pace, 6:45 pace and 6:13 pace (tried to go 'all out' for a whole quarter mile, but I was fading at the end). Cool down mile of 9:28. Overall, 3.74 miles in 35:31, a 9:30 pace. Time to rest up. |
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