track 12:35 [3] 2.4 km (5:15 / km)
rhr:53 weight:136lbs shoes: pegasus 4
At the Amherst College track, by myself, warm-up. Quite windy and a little on the warm side.
track 10:55 [4] 2.4 km (4:33 / km)
shoes: pegasus 4
400s with slower (but not slow) 200s between. I'd been thinking, using the general goal of making the workout "comfortably hard", that 8 repeats with times about 1:45 and 1:05, which would be about 7:35 pace for the 3 miles, although I wasn't sure I wanted to do quite that much.
Started out about right, 1:47.1 and 1:02.4, but then the next one was quicker, 1:42.0 and 1:02.3, and as it continued, I was definitely erring on the side of too hard and not too comfortable. Third was 1:41.5 and 1:01.3, and by then I had decided four would be enough -- was I channeling Phil? -- and the fourth one was 1:40.1 and 58.1, the last 200 a little quicker because I knew there was no 400 to follow.
And that seemed like enough to get some benefit and not so much as to do any harm.
I've always like doing intervals where the recovery is neither long nor very slow. One of my favorites a long time ago was 4x1600 with 200 in between and then a final 800, added up to 8K, or roughly 5 miles. And done with a total time of no more than a minute off my PR for the distance. I suppose one of these weeks I should try that one again, even if I'll be close to 40 minutes rather than the close to 30 back then.
trail running 6:29 [2] 0.67 mi (9:42 / mi) +50ft 9:04 / mi
shoes: pegasus 4
And then a slow lap around the playing fields.