11 miles, first 5 easy then (on the track) 3200 in 11:24 (86.0, 85.0, 85.5, 86.5, 86.0, 86.0, 85.0, 84.0), 800 recovery jog/walk, 1600 in 5:38 (84.5, 84.5, 85.0, 84.0), 800 recovery jog/walk, 800 in 2:42 (81, 81), 1.5 miles cool-down. Felt pretty good and am satisfied with the workout. The 3200 was fairly close to a time trial effort-wise but I feel pretty sure in a race I could bring this down to 11:00-11:10. I'm hoping to run a 3,000m in ~10:20 on June 7th so this workout indicates I'll have at least a shot at that. Of course dropping ~:03 per lap won't be easy even with some competition. |