I ran a 6 x 600m workout today. I started by warming up for 3 miles, with a stride thrown in to get my legs moving. My goal was to run all 6 of the repeats in 1:40 or less. Recovery was about 2:00 with a 200m jog. The green valley cross country team was on the track today, so at first I had to deal with passing the kids, which cost me some time the first repeat when I had to swing out into lane 5 on the straightaway. However, after the second repeat the coaches had their kids stay in lane 2, and it wasn't a problem. Splits were 1:40, 1:40, 1:39, 1:40, 1:42, 1:40. After the fifth repeat my legs were feeling kind of dead, and I was feeling the heat (around 90 degrees), so I ran an extra 400m easy (600m total) and stopped to get a little water before starting the final repeat. When I account for the extra distance I ran on the first couple repeats I figure that it makes up for the 2 seconds I lost on the fifth repeat, and puts my average right at 1:40 for all of the 600's. I am relatively pleased with this workout. After the stinker of a workout that I ran on Tuesday it was nice to get a better workout in. My legs felt dead after the workout was over, so I began my 6 mile cool down really slowly, hitting the 3 mile mark in 26:00 (8:40 average). I sped up some the last 3 miles, to finish the 6 mile cool down in 48:20. PM: 5 miles, starting off really slow (8:45ish for the first mile) and finishing in 39:51.
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