How about $3 worth of quarters, at say 95;-}
12 x 400 @ 95 secs? This is a bit too taxing for my current brain George! Not a bad suggestion though, if that is indeed correct.
Ok - try $2 worth. And that's just taking your last 1k session and using the AP pace machine to come up with pace. And you did 4k in that session, so this is an easy one. Maybe you should do $4, but that's a lot to count. I'd probably lose count half way through.
How about a fun ladder? 200 + 400 + 600 + 600 + 400 + 200... 1.5-3 iterations. Or just do one set but go up to 800... or 1000
I do like ladders. But I have to work out more complicated times then. A ladder may well win though.
Ladders are cool - but then you have to figure how many stories.
Yeah, ladders involve thinking, but you can also just try to hit all the 200s in the same time, regardless of the length of interval. Makes it easy!
Yus. And I like to do the math while I'm running as it takes my mind off the pain. I do sometimes get it wrong though...
I like tracks because they satisfy my inner nerd. But I find trail intervals are more appropriate for the things I do... my default tends to be 4 x 4 on, 3 off, at L4 pace. Another default is 3x10 at L3. Not sure that sounds like fun, actually, now that I've written it...
Yus, the plan is to so two sets of intervals a week once my body remembers that it's fine to do such a thing. So the longer trail intervals come in a couple more weeks. They're way more fun.
We've stopped the track stuff - Lyn really does not like them as she associates them with an ankle injury, over use perhaps from the curves, a few years ago. We frequently do random pickups though during our trail sessions. Can't be bothered with the time stuff so more like junction to junction, or however we happen to feel on the day.