Track Workout 300m/100m

Time: 55:40
Distance: 12.57 km

W/u: 19:39 for 4.01 km
W/o: 16 x 300m (100m jog). 4 in 60, 4 in 59, 4 in 58, 4 in 57 target.
C/d: 11:02 for 2.16 km

After work Meagan and I got suited up and headed out for a light Friday evening track workout. The workout was intended to be light and have Meagan work on her pacing. I really want her to start knowing what 5:20 feels like. The rest was supposed to be in the 35 second range, or the faster the better.

Splits:

Split	Time
Summary	24:59.2	0.00	--:--
1	:31.4
2	:56.7
3	:36.0
4	1:00.5
5	:34.4
6	1:00.5
7	:37.3
8	1:01.6
9	:37.0
10	:59.1
11	:35.5
12	:57.7
13	:36.1
14	:59.4
15	:34.1
16	:59.1
17	:37.1
18	:57.4
19	:37.2
20	:57.2
21	:35.1
22	:57.0
23	:37.3
24	:57.2
25	:37.1
26	:55.8
27	:35.3
28	:56.3
29	:35.4
30	:56.0
31	:38.8
32	:52.8

There are a couple splits in there that appear fast because my watch didn't respond when I hit the button. Overall, the workout went well for us. I felt solid leading out the intervals and ran the last one at a blistering 52.8! The time for 16 laps ended up being an average of about 6:15/mile pace.