So, here's last night's workout... T3 wednesday night track runs are one of my favorite workouts of the week, and are also by far the hardest of the week in terms of intensity.
Set 1 = 3min @ half marathon pace, 3min @ 10k pace, 3min @ 5k pace. rest 1:30 between each rep.
Set 2 = 2min @ 10k pace, 2min @ 5k pace, 2 min @ faster than 5k pace. rest 1:30 between each rep.
Set 3 = 1min @ 5k pace, 1min @ faster than 5k pace, 1 min all out.
Paces I used for the workout...
Half Marathon = 7:20min/mi
10k = 6:40min/mi
5k = 6:00min/mi
Faster than 5k = 5:35min/mi
All out = as fast as the legs would take me :) Managed to get under 5min/mi on this one... but man did it hurt.
I love track days. We worked it pretty darn hard last night.
More yoga for me today :)