4 mi. I ran well today, holding my legs in check and keeping my breathing up to speed enough to stay with Tom Matese on all of the 1km intervals. Small group today, Paul and I were the only ones doing Motivation Man tri that chose to run this morning. I definitely felt good about my pace on the 1km segments, 1st was 6:30, 2nd 6:07 and the last two were faster than that. Ideally I thought if I could keep a 7min mile pace going out to the turnaround, then do slightly better than that coming back, that would be a good run time after riding in the Motivation Man race. I feel confident all 3 portions of this upcoming race will be solid for me.
1 mile warmup jog
1000m w/200m recovery
100m strider w/100m recovery
100m strider w/100m recovery
1000m w/200m recovery
200m w/200m recovery
1000m w/200m recovery
200m w/200m recovery
1000m w/200m recovery
100m w/30 sec rest
100m
drun4fun 