Notes
Temp 63 Winds Calm. Humidity 88% Dew Point 59°.
Track Intervals. Had a format in mind, then waited to the last minute to decide on volume. All said and done, pleased with the final decision. Start with a jog to the track, then one lap of strides with walk intervals to prime.
Sharing the track with five others doing jog/walk intervals. Two clydesdale-dudes taking up lanes 1-3 and three clydesdale-gals taking up lanes 5-8. Luckily, my skinny ass only needs about 3/4s a lane to operate, but the two herds are staggered and difficult to pick up on the approach in the darkness. Distractions throughout.
1) 2 x 200 (6:35/6:35)
2) 2 x 400 (6:30/6:21)
3) 4 x 600 (6:22/6:29/6:35/6:34)
4) 1 x 800 (6:39)
Jog intervals of 200 after each. Started too fast. Turnover quick, but not moving with much efficiency. Effort too close to 5K/3K and needed to be closer to 10K to finish this workout strong. Did not really begin to get it right until second 600. Bit disappointed in 800. Guessing problem was tanking the first 200-300. Overall, got some good lactic tolerance and lactic clearance work in. No concerns, as still have a full week to sharpen.
Extra slow and easy cool down. Old man feet and ankles do not like these shoes on concrete.