at the track

My prescription for yesterday was

Wednesday, Jan 14

10-12 mile total moderate run including 8 x 10 sec steep hill sprints w/full recoveries and 25 min @ LT effort then without rest run 1 mile @ 10k effort then 400m @ 3k effort. Full recovery then 3 x 150m cutdowns

Did about 4.5 on the way to the track including the hill sprints. The workout went very well. I always have a hard time cranking it up past 10k pace though. Did 2 miles back. Worked out perfectly to a hair over 12 miles. Check out how even my splits were on the LT - 6:49, 6:50, 6:48, and 5:05 (1200m - 6:47 per 1600 pace)

Split dist pace Avg. HR  
8:42 1.00 8:43 138 (69%)
8:46 1.00 8:46 144 (72%)
7:48 1.00 7:50 144 (72%)
7:14 0.75 9:37 154 (77%) - includes 8 x 10'' hills
7:40 0.89 8:38 149 (74%)
6:49 1.02 6:40 168 (84%) - start LT, 1600
6:50 1.02 6:42 175 (87%) - 1600
6:48 1.02 6:42 178 (89%) - 1600
5:05 0.76 6:41 180 (90%) - 1200m, 6k in 25:32
6:40 1.00 6:42 183 (92%) - 1600 @ 10k
1:37 0.25 6:31 185 (92%) - 400 @ 3k, (little slow)
0:27 0.08 6:02 186 (93%) - 3x150 cutdown, 1st
0:33 0.09 6:29 187 (93%) - 2nd
0:41 0.11 6:12 188 (94%) - 3rd, don't know distances
9:20 1.00 9:21 160 (80%)
9:18 1.00 9:19 150 (75%)
0:26 0.05 9:08 142 (71%)

Today was thankfully 5 easy.