PM: 15 miles, averaged 7:23. HR 158.
12 x 1k w/ 35" Recoveries
I did this workout 2 weeks ago and it is one of the hardest I've ever done I think. It was somewhat cold (seasonable) and nice and sunny. I had a perfect 1k loop marked out, but decided the track might be best.
Warmed up 3.7 miles with a few strides and a fence jump. They lock the track this time of year, but the fence is low. And someone on the blog once told me, and I am probably misquoting, "A locked track is an invitation to jump the fence." Other than one set of 200s and maybe one other easy run I haven't been on the track since 2016 in Philadelphia.
My watch ended up splitting early, so I think the paces were generous. I didn't go solely by my lap timer because I wasn't 100% committed to running the workout on the track. So most reps were around 3:40 or 3:42, which was on the faster end of what I did two weeks ago. I figure it was probably 8-10 seconds slow, so my 5:50s were low 6s, which is fine. The effort was where it needed to be. The last 3 reps took a lot a grit to complete.
Cooled down 3.4 at a mostly honest cool down pace. Glad to get another tough one in.
Submitted my grades last night around 11. That was a bit ahead of last fall, which I think was just after 1 AM.