drun4fun

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

Archive for the tag “lead runner”

Low attendance for the leader

5 miles NOT any cooler nor was there a breeze today. I was the first one around the loop today, no Steve, James or Seth. I felt good, timing the intervals and resetting before the start of each one. I spun a 1:18 400m, the rest were good considering I didn’t have a person to chase. During the walk cooldown, I reviewed the Galen Rupp win in Chicago earlier in my week.

1 mile warmup jog

100m w/100m recovery
300m w/100m recovery
500m w/200m recovery
700m w/200m recovery
900m w/200m recovery
200m w/100m recovery
400m w/200m recovery
600m w/200m recovery
200m w/100m recovery
900m

1 mile recovery jog

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