10 miles with VO2 Max Repetitions: I did my usual warmup with drills and strides then did 4 x 1 mile with three minute jogs. My goal was 5:20. Splits were 5:26, 5:22, 5:21, 5:17. A little slower than goal but I'll take it. On December 3 I did this workout over 20 seconds per mile slower so there's some proof of improvement in the last 6 weeks. It hurt but this workout is supposed to. I wasn't sure if I'd ever run a sub 5:20 mile again so I was happy to see the number on the last one. Cooled down a couple miles to finish.
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