drun4fun

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

Sneaky, but maybe not.

5mi. So when we get more people to show up at track, we get that sneaky surprise of a mile-for-time? I haven’t been a regular prior to IM Zurich, so I didn’t know when the last mile dash was. I shouldn’t complain, it is a fantastic measuring stick as to how you’re progressing. Some do them every week, a few times per week. This was ok by me, I ran well, guessing it was in the 5:50s.

1 mile warmup jog.
400m w/200m recovery
400m w/200m recovery
600m w/200m recovery
500m w/200m recovery
500m w/200m recovery
800m w/200m recovery
1600m w/200m recovery
1 mile cooldown.

In the running of the intervals, I was behind a pack of 6 guys. One ran out of energy midway, so for the mile I was that 6th person, coming in about 7 secs faste than my closest follower. I ran the cooldown with Lilia and headed home.

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