Meagan's MHD Track Workout

Time: 79:19
Distance: ~15.3 km

W/u: 20:24 for 4.01 km
W/o: 5 x 1k (2:00 rest), 5 x 300m (90 sec rest)
C/d: 20:55 for ~4 km

I was in Marblehead this afternoon getting some items out of the Karhu Airstream and waiting for Meagan to get done with her hair appointment. We planned to head over to the Village track and run a workout, but I was a little hesitant given her relatively recent effort a couple of days prior. Her goals this spring are to run some big PRs on the road and we need to get her dialed in to clicking of 80 secs per 400m. Today's workout called for just that with some faster intervals at the end to run fast on tired legs.

Splits:

Split	Time	Distance	Avg Pace
Summary	38:10.6	0.00	--:--
1	3:22.4	1k	0
2	2:00.8	0.00	0
3	3:21.1	1k	0
4	2:00.2	0.00	0
5	3:19.4	1k	0
6	2:00.6	0.00	0
7	3:17.0	1k	0
8	2:00.5	0.00	0
9	3:18.6	1k	0
10	3:00.2	0.00	0
11	:53.7	300m	0
12	1:29.2	0.00	0
13	:55.2	300m	0
14	1:30.2	0.00	0
15	:54.0	300m	0
16	1:30.5	0.00	0
17	:54.4	300m	0
18	1:30.3	0.00	0
19	:52.4	300m	0

I would say the workout went well and Meagan handled the opening kilometers with a little bit of strain. We ended up averaging right about where we needed to be and then ran faster than expected on the 300s. Overall, it was a good workout and will set her up to run fast in a couple of weeks in Texas and Boston.