Workout: 5:00 warmup / 10:00 steady / 3x [2:00 fast / 2:00 jog] / 8:00 steady / 5:00 cool down
Conditions: 76 degrees; streets around the park
Stats: 4.00 miles @ 10:00/mile [Active] // 3.40 miles @ 8:57/mile [Nike+]
Comments: Today was my second speed work session, and this time I had a better “app strategy” going in: Active for the time and intervals, Nike+ for the running portion, without the walking – that’s why such wildly different reports.
I had a really hard time settling in to my steady pace today, kept wanting to speed up; but I know now that doesn’t leave me much to burn for the fast segments, especially the 3rd rep…had to walk off about a minute after that one -whew! But overall, I was pretty satisfied; I’m staying right around 9-minute miles on average, fast intervals around 7:30, with splits at 8:25 and 8:45 once I warmed up – comfortably under my goal sub-1:00:00 10K (yes, I’m stuck on that, and I will be until I clock one in a race – sue me.)
Next workout is the weekly long run, then next week is recovery week after midpoint of training. Depending how I feel, I may try to beat the previous time on the 10K, or go a longer distance…or I might just follow the trainer and do a 45-minute steady run and enjoy it; in any case, tally ho!