Running (Intervals) 26:40 [4] 2.8 mi (9:31 / mi)
shoes: Salomon SC3 Bl/Bl 2
Jeep trail next door. 47 degrees, foggy, after rain. Legs felt pretty good, so thought I'd try something faster, threshold intervals, or maybe even intervals if my legs felt good once I started running.
501, 418, 351 Total: 1311
(continuing from warmup without stopping...)
329 [100], 323 [159], 317, [203], 133 [100], 144 Total: 1059 (Avg: 322)
Legs did feel pretty good. When my first interval was just under 330, thought I'd be doing threshold pace, so only rested one minute, but after the second (real fast) one, realized I was going at interval pace, so took two minutes rest. The third one, 317, was a PB by 3 secs. I was pushing, and breathing hard. Didn't think I had another two-lapper in me, though legs still felt OK, so did one fast lap (probably the fastest ever out here), rested a minute, then "cruised" one more (definitely felt like cruising, but it was at the pace of the first interval!).
Don't do very many workouts these days where I really push myself; this was one.
Afterwards: left knee pretty sore, especially if I try to do a hurdler's stretch.
Didn't include the 602 of recovery jog in the totals of time or distance.
[Intervals]
Running warm up/down 12:55 [2] 0.75 mi (17:13 / mi)
shoes: Salomon SC3 Bl/Bl 2
Cool down:
104 walk
508 recovery jog for .25 miles
158 walk, stretch
747 cool down jog half mile
All this on the jeep trail