drun4fun

Ideas, photos, routes, and how I fare doing all sorts of workouts. Riding, swimming, biking, etc. Dave Masterson's workout blog.

Middle speed

4 mi.  I couldn’t stay for the cooldown, John’s back in class.  I knew I wanted to run “in the middle” and Paul gave us a mile for time in a surprise move to most.  My mile was 6:01, ran on Erica’s shoulder all the way around.  I felt very good laps 3 & 4 as I ran with Erica, laps 1 & 2 were spent about 10 yards back from Erica.  I definitely could have surged in the last lap and run 5:50 or below.

1 mi warmup.

500m w/200m recovery
700m w/200m recovery
900m w/200m recovery
300m w/200m recovery
300m w/200m recovery
500m w/200m recovery
1600m w/200m recovery

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