Speed speed speed....no Yassos (800s) this time but full 1 mile (1600 m) intervals with .15 mile walking recovery to 105 HR.
distance pace HR cadence
1.0 7:51 143 90
1.0 7:43 148 91
1.0 7:48 149 90
1.0 7:55 149 90
.7 7:52 148 90
I set out to do 5....then during the run said nahhh, I only need to do 4. Did 4 and said come-on you laze one more....and then decided to bag it after .7 miles...too hard.
Not super happy about these results. Last year my Garmin read 7:54 and this turned into a 8:00 achieved pace....(because of not running tangents and/or GPS noise). These numbers show a pace only a little bit faster than that...and I was running pretty hard. I was hoping to target a 10s/mile improvement but perhaps this is not realistic and I should expect about 5s/mile.
On the other hand, I did this run the two days after a pretty hard 15 miler at 9:26 pace...so being more rested and having an actual race might make the difference.
We still have 9 days to the race...so there's room for another workout like this...next time I'll be doing it on the track to remove the GPS uncertainty.