Me, doing intervals?

On the schedule from coach today was 1 mile warm up,  6x400 @ 3k pace with 3min jogging recoveries, 1 mile cool down.  My 3k pace is alleged to be around 7:41 m/m or 1:55 per lap.


The track is 2 miles from my house, but I am loath to drive to do running so I went very slowly (11:00 pace) over to the track.


I then did this:

Split	Distance	Time	Pace	Ave HR	Max HR
1	0.25	1:50	7:20	128	137
-	0.29	3:01	10:24	116	137
2	0.25	1:57	7:48	130	138
-	0.31	3:02	9:47	117	138
3	0.25	1:58	7:52	130	137
-	0.30	3:00	10:00	116	135
4	0.25	1:55	7:40	133	139
-	0.30	3:01	10:03	118	138
5	0.25	1:49	7:16	136	145
-	0.31	3:01	9:43	121	145
6	0.25	1:46	7:04	138	146

(Note: I edited the distances from the Garmin to make the 1/4 mile splits actually  .25 (the garmin says .26 - .27 which is quite a large error). I then recalculated the paces with the true distance. All this is done by a tiny python script that dumps an html table if you want a copy....)

Here's cut of the graph of my HR...the peaks you can get from the table, the rested HRs were around 110 bpm.

I really enjoyed doing these. The first one i went out way too fast, figured it out and then sandbagged it a bit to make the time come out not too fast. The second and third ones I was looking at the stupid garmin pace instead of the seconds and so was late. The forth I figured out to watch the time ;)...For the last two I felt pretty darn good and kicked it up a bit. 


 I jogged an easy 10:30-11:00 pace the two miles back home.


I would NEVER have been able to do this workout without breaking during my year of 8 marathons. 


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The last 2 PT sessions have gone really well..more about that in another post.