Time: 58:46
Distance: 8.33 miles
W/u: 23:06 for 3.01 miles
W/o: 12 x 300 with 100m jog in 30 sec. 1-4 at 10k pace (55), 5-8 at 5k pace (53-54), 9-12 at 3k pace (51)
C/d: 19:32 for 2.32 miles
I have never liked this workout but know how it's going to play out. The start always feels really easy and then somewhere around 5 to 7 the rest starts feeling really short. Then the pace drops at number 8 and everything starts to fall apart. I know this is going to happen and I plan for it each time, yet, it always hurts and is frustrating.
I enjoyed reading about Jailhouse doing this workout a few weeks ago because he struggled with it too. Here is what I split:
(27.36) 51.92, (31.43) 55.51, (27.17) 54.12, (27.90) 53.93, (27.25) 54.05, (27.35) 53.17, (28.18) 53.70, (26.87) 53.60, (28.63) 52.07, (27.40) 50.83, (29.17) 50.08, (29.10) 47.91 for 3 miles in 16:08 total.
Average rest = 28.15 seconds
Average 300 interval = 52.57
This will be a good workout to come back to in the next few months to see where my fitness is going.
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