drun4fun

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

Post race surprise

5mi. I didn’t want to miss the track workout today. Surprise, it’s mile-for-time day! I wanted to run at 65% for all of the intervals. I did better than that, credit going to the 6 mile solo run I did after flying back from NYC on Tuesday. Mile went well, I didn’t check my splits at each 400m, opting to use the cooler weather and whatever oomph I had to get myself under 6 minutes 4 days after a marathon. I ran with Matt K. right with me. He wasn’t too happy with his time, but I liked a 5:48 for this morning’s try.

1 mile warmup

100m w/100m recovery
100m w/100m recovery
400m w/200m recovery
400m w/200m recovery
600m w/200m recovery
400m w/200m recovery
600m w/200m recovery
300m w/100m recovery
300m w/200m recovery
1600m (5:48)

1 mile cooldown

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