I did this on the Sargent Park track. It is crushed stone and a bit more forgiving than the cement. This is a good option next time we have a team running workout. I cut the 20 min recovery to 18 since the sun was setting.A couple of older power walking ladies kept me company. 4:30,4:18,4:13,4:10,4:04.
Times were:
ReplyDelete70%-5:25
80%-5:13
90%-5:10
95%-4:55
97%-4:32
I think my 90% was a bit off...
OK so my times didn't exactly coordinate with the change in pace but oh well, I did the work...I'm not good at "feeling" 70%, 80% etc.
ReplyDelete1)5:15
rest 4m
2)5:30
rest 4m
3)5:32
rest 10m
4)5:05
rest 20m
5)4:38
The last run felt the best.
70%-4:54
ReplyDelete80%-4:45
90%-4:40
95%-4:11
97%-3:58
Damn son....that was tuff.....
I did this on the Sargent Park track. It is crushed stone and a bit more forgiving than the cement. This is a good option next time we have a team running workout. I cut the 20 min recovery to 18 since the sun was setting.A couple of older power walking ladies kept me company.
ReplyDelete4:30,4:18,4:13,4:10,4:04.