Wednesday, January 11, 2012

Tempo Intervals

I'm proud of my workout last night with NBR. The goal was 3 x 2 mile repeats, with each 2 mile repeat broken down to 1600 @ 10k pace, 800 @ 5k pace, 800 recovery. Tough workout, both in terms of stamina and pacing. I was aiming for 7:20-7:30/mi on the 10k intervals and 6:40-7:00/mi on the 5k bits. I think I'll come back to this workout again, so here are my splits for future comparison:
1:44.75 (6:59/mi, 164bpm)
1:52.50 (7:30/mi, 159bpm)
1:49.25 (7:17/mi, 166bpm)
1:52.00 (7:28/mi, 163bpm)
1:40.50 (6:42/mi, 167bpm)
1:38.00 (6:32/mi, 175bpm)
2:22.00 (9:28/mi, 154bpm)
2:23.50 (9:34/mi, 148bpm)
--
1:45.25 (7:01/mi, 167bpm)
1:48.50 (7:14/mi, 169bpm)
1:52.50 (7:30/mi, 166bpm)
1:50.75 (7:23/mi, 168bpm)
1:40.75 (6:43/mi, 171bpm)
1:38.00 (6:32/mi, 169bpm)
2:24.00 (9:36/mi, 154bpm)
2:21.75 (9:27/mi, 152bpm)
--
1:50.25 (7:21/mi, 164bpm)
1:52.00 (7:28/mi, 165bpm)
1:50.25 (7:21/mi, 168bpm)
1:51.00 (7:24/mi, 168bpm)
1:42.75 (6:51/mi, 172bpm)
1:41.75 (6:47/mi, 172bpm)
2:43.00 (9:52/mi, 148bpm)
(I didn't record the last recovery lap)
Half a year ago I did a mile time trial in about 7:20. Let's see where I am half a year from now!

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