Running intervals 1:01:02 12.02 km (5:05 / km) +32m5:01 / km shoes: 201404 Inov-8 F-Lite 230
Solo track intervals at MIT. I ran over, ran about 2 km on the track, stopped for some strength drills, then did the standard 4x100 strides before starting my workout. Today's workout was 4x1000, with a target time of sub 3:40 with a 200m rest. I couldn't read my Garmin, so I had no idea what paces and breaks I was running.
Splits: 3:28, 3:36, 3:35, 3:34
Rest periods were longish, at around 2:30. Two minutes would be preferable. I guess Nx400m workouts on a 2:00 cycle are profitable for maximizing time at 95% HR max. Still, especially given that I'm tired and coming off weak training, I'm pleased with my paltry, solo showing.
My breathing felt more labored than is typical. Perhaps this is evidence of an illness, irritation, abrasion, or inflammation.
Getting back into things after my injury recovery hiatus. Left PF still feels a little weird, and I will ease off if it starts to hurt. Discarding old shoes and wearing more supporty shoes has seemed to help.
Plan:
M: Easy 30 mins (6 km)
T: CSU track intervals (VO2 max) (12-15 km)
W: Easy or orienteering (6 km); 30 mins visualizing defeating Canada
R: 20 min tempo (10-12 km)
F: Easy or orienteering (6 km)
S: Belmont Wanderings: leaning towards 3 hr bike, as I don't think I'm ready for 3 hr foot
S: Vetting at Townsend (~10 km)