Wednesday, February 11, 2009

Wednesday Night Speed Session - 2/11/04

We have not been to the 6th St. Track since the first workout back in early January. Yves-Marc, who was subbing for Coach Kate tonight, posted on the RUNNYC Facebook page that tonight's workout would be a repeat of that first session. 3 x 1600m (1 mile) intervals for 2 fastest groups, 3 x 1200 for the next 2 groups, and 3 x 800m for the last 2 groups. The goal was to run each interval within 10 second of each other. Pacer Kevin, who paced me through last week's workout, was pacing the 7:00/mile group. I decided to give that group a try even though it is slightly faster than I'm used to for a 5k. Kevin took us through the first mile at 7:15, the second mile at 7:05, and the third mile at 7:08. He did a great job keeping us on pace made sure the 3 intervals were within 10 seconds of each other.

I left my Garmin at home today and wore my "old school" Timex Ironman watch.
This is the route we took to warm-up and cool down:

We ended up running 6.8 miles in 1:10. That includes warm-up, cool down, 90 second recovery between intervals, and waiting for the lights to change. Thursday I'll run a 5 mile recovery run with co-worker JS then take Friday and Saturday off.

1 comment:

pigtailsflying said...

Hey Ansky, that was a great workout, I loved it. I am so happy to be back on the track. See you next week!