Up and at em, early this morning. I met Karl at Marie Kerr Park at 5:45 for a tempo run. We ran one loop around the park for a warm up. Then we ran a 2 loop Tempo run. We did another lap to recover and then did the 2 loop Tempo run again. Each lap of the park is about 1.22 mile or 2K. Here is a little chart showing my splits and such on the Tempo Intervals:
| 1st Interval | .5 split | .5 pace | Mile split |
|---|---|---|---|
| 0.5 | 3:29.47 | 6:58.94 | |
| 1 | 3:37.86 | 7:15.72 | 7:07.33 |
| 1.5 | 3:44.39 | 7:28.78 | |
| 2 | 3:27.44 | 6:54.88 | 7:11.83 |
| 2.45 | 3:08.56 | 6:59.02 | |
| Total | 17:27.72 | ||
| Ave Pace | 7:07.64 | ||
| 2nd Interval | |||
| 0.5 | 3:21.68 | 6:43.36 | |
| 1 | 3:28.08 | 6:56.16 | 6:49.76 |
| 1.5 | 3:33.58 | 7:07.16 | |
| 2 | 3:29.46 | 6:58.92 | 7:03.04 |
| 2.45 | 3:20.70 | 7:26.00 | |
| Total | 17:13.50 | ||
| Ave Pace | 7:01.84 |
We finished these just in time for the Hillview morning workout. We did a 2.5 mile warm up, a set of form drills and a short cool down for 4 miles.
All together I went 11.5 miles so far today!
That was a great workout! I too was faster on the second set. Next time we do this workout we should cut through the middle of the park on the recovery to shorten the rest.