Distance: 21.43
W/u: 25:37 for 5.43 km
W/o: Paced Meagan for 6 x mile, ran continuous for extra 3km during her rest
C/d: 18:06 for 3.40 km
Meagan's workout tonight was 6 x mile on the Beverly HS track. Her target splits were: 5:40, 5:36, 5:33, 5:30, 5:28, 5:24 all with 2:00 recovery. I figured that in those two minutes I could keep running and get in 600m. I didn't know how long I could keep up the tempo, but it would allow both of us to maximize our time on the track.
I ended up being able to last the entire workout and just ran continues for a little over 12km in 43:21. The windy track forced me to have Meagan take a few turns leading the intervals. I was also slowing on the 600m "rest" sections and came through a few ticks over 2:00 which gave Meagan a little extra rest.
She ran strong and you can see all the mile splits were pretty much right on target.
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 43:21.8 | 0.00 | --:-- |
| 1 | 5:40.8 | 0.00 | 0 |
| 2 | 2:00.3 | 0.00 | 0 |
| 3 | 5:34.5 | 0.00 | 0 |
| 4 | 2:03.0 | 0.00 | 0 |
| 5 | 5:32.7 | 0.00 | 0 |
| 6 | 2:02.5 | 0.00 | 0 |
| 7 | 5:28.9 | 0.00 | 0 |
| 8 | 2:02.5 | 0.00 | 0 |
| 9 | 5:29.5 | 0.00 | 0 |
| 10 | 2:02.7 | 0.00 | 0 |
| 11 | 5:24.6 | 0.00 | 0 |
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