13 minute warm-up
1200M @ 4:43 (4:55 target)
1000M @ 4:10? (4:03 target)
800M @ 3:18 (3:13 target)
600M @ 2:20 (2:24 target)
400M @ 1:27 (1:35 target)
(All with 200M RI)
16 minute cool-down
Started from work at 7:00, so it was cooler than lunchtime, but still muggy. Since the track is not open this early, I jogged down to the rec path and started the speed work there. I set the Forerunner to metric and used it to measure the distances. The interval setting does not handle variable distances, so I just hit the lap button between each section. I did miss the button after the second interval, so had to estimate the time based on subtracting the previous rest interval time.
I'm satisfied with the times, on average faster than the target. I did have to walk the last three rest intervals to recover. Speed day is the shortest day on the running schedule, but it is the most challenging for me. I think that is typical of older runners. Judging from what I've read, we tend to be better at endurance than speed.
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