Run / Hike intervals (Spring Training 2013) 46:15 [3] 4.13 mi (11:12 / mi) +79ft 11:00 / mi
slept:6.0 weight:124lbs shoes: Brooks Adrenaline (2013)
- Jogged 1.1 miles to warm up.
- "Surge" workout, two sets of: 1/4 mile @ 5K race pace, 1/2 mile @ mile pace, 1/4 mile @ 5K race pace, 0.1 mile recovery walk / jog back around to the start of the loop.
My paces were 9:58 / 8:51 / 9:12 and 9:51 / 9:02 / 9:27. We were supposed to only have ~20 seconds of difference between our paces. I should have gone faster on the first quarter-mile in each set.
- Jogged 0.75 miles to cool down.