Salem Willows 200s

Time: 67:18
Distance: 15.91 km

W/u: 22:30 for 5.06 km
W/o: 16 x 210m with 210m jog
C/d: 19:42 for 4.13 km

This evening I headed off to the Salem Willows to put in some faster work. I recently watched a Flotrack video of Brie Felnagle running 16x200m around an 800m loop in Seattle with Danny Mackey holding the watch. I set up my watch to beep at 210m intervals and got to work after some light stretching. It took me one interval to figure out how the watch works on such efforts so I may have actually run 17x200m.

Splits:

Split	Time	Distance	Avg Pace
Summary	25:06.8	6.72	3:44
1	:39.8	0.21	3:10
2	:57.4	0.21	4:34
3	:37.1	0.21	2:57
4	:53.3	0.21	4:14
5	:39.4	0.21	3:08
6	:57.5	0.21	4:34
7	:38.3	0.21	3:02
8	:56.3	0.21	4:28
9	:36.1	0.21	2:52
10	:58.2	0.21	4:37
11	:38.0	0.21	3:01
12	:54.5	0.21	4:20
13	:36.5	0.21	2:54
14	:55.6	0.21	4:25
15	:35.8	0.21	2:50
16	:55.0	0.21	4:22
17	:37.4	0.21	2:58
18	:54.3	0.21	4:19
19	:36.6	0.21	2:54
20	:59.4	0.21	4:43
21	:36.4	0.21	2:53
22	:56.9	0.21	4:31
23	:39.5	0.21	3:08
24	:53.2	0.21	4:13
25	:37.3	0.21	2:57
26	:58.1	0.21	4:37
27	:38.9	0.21	3:05
28	:59.9	0.21	4:45
29	:36.8	0.21	2:55
30	:57.4	0.21	4:34
31	:36.9	0.21	2:56
32	:58.8	0.21	4:40

I wanted to keep the pace under 3:00/km which most were. There were a couple hills that slowed the efforts down, but overall I'm happy. I felt good opening up the legs and increasing the turnover for the first time in quite a while. It also felt like I was running a little faster due to the darkness and running by a headlamp.