Meagan's (Pre-Race) Workout

Time: 72:51
Distance: 16.96

W/u: 22:05 for 4.88 km
W/o: 4 x 4 mins (2 mins), 4 x 1 min (1 min), 4 x 30 secs (30 sec)
C/d: 14:18 for 3.02 km

Before we knew Meagan was going to North Carolina to visit accounts this week we had planned for her to race 13.1 New York on Saturday. This workout was intended to be a pre-race workout which I modified to be a little more 5k specific.

We warm up from our house to the Salem Willows and selected a stretch of road that would be really windy and slightly downhill going out and slightly uphill with the wind at our back on the way back. The pace was supposed to be 3:35/km for the 4 minute sections and fast/hard on everything else. Here is what she did...

Splits:

Split	Time	Distance	Avg Pace
Summary	36:28.0	9.06	4:02
1	3:34.0	1.00	3:34
2	:38.6	0.18	3:32
3	2:01.6	0.39	5:13
4	3:30.7	1.00	3:31
5	:32.5	0.15	3:33
6	2:01.2	0.38	5:22
7	3:33.3	1.00	3:33
8	:29.0	0.13	3:37
9	2:02.3	0.36	5:41
10	3:33.8	1.00	3:34
11	:29.8	0.15	3:23
12	2:01.7	0.40	5:07
13	1:04.2	0.33	3:15
14	1:01.8	0.18	5:45
15	1:02.0	0.31	3:18
16	1:01.8	0.17	5:57
17	1:01.5	0.32	3:12
18	1:01.6	0.17	6:09
19	1:02.1	0.32	3:12
20	1:02.4	0.16	6:38
21	:31.4	0.18	2:59
22	:31.1	0.09	5:32
23	:31.8	0.18	2:57
24	:31.6	0.08	6:30
25	:31.9	0.17	3:08
26	:31.8	0.08	6:19
27	:32.6	0.18	3:04