drun4fun

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

Aboard but on my own plan

5mi. I always run the final interval workout prior to a marathon at my own “stay in the middle of the group” pace. Today was in the 50s, good practice for what I could wear in Miami. I stayed in the middle, never ahead of Attila and never behind Perry. Lilia and a few others were near me on some of the intervals.

1 mi warmup jog

600m w/200m recovery
600m w/200m recovery
600m w/200m recovery
1200m w/200m recovery
400m w/200m recovery
400m w/200m recovery
400m w/200m recovery
200m w/100m recovery
200m w/100m recovery
200m

1 mi cooldown jog.

 

 

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