It was a beautiful morning, so I went ahead with a speed workout. I did 16 x 400's with a 45 sec rest after each repeat. I do these repeats at a soccer park in Vegas, the total length of the park is about 0.53 miles. The upside of the park is the repeats are on grass, which helps my recovery, but the downside is the terrain and distance. The footing is not bad, actually quite good, but a few tough spots. Each repeat is about 3-4 secs longer than a true 400, as i looked for a common solid start/finish line "marker". I did the workout with my friend Stacy Ross, and also, Erica was there for timing and coaching purposes :).
The first 400 is slightly uphill, the next is slightly downhill, and they i reverse course back to my original starting line.
My repeats were:
1st 4 400's (mile) were 89.34, 83.49, 87.75, 87.02 total mile time 5.47.60
2nd repeat was 91.58 (ugh, lost focus), 83.16, 86.88, 86.15 total time 5.47.77
3rd repeat was 87.79, 83.68, 88.00, 85.55 total time 5.45.02
4th repeat was 86.28, 80.23, 85.98, 82.33 total time 5.34.82!
I was pleased, as my fourth repeat total time of 5.34.82 was a PR, and also, my last repeat of 82.33 was a PR for that particular 400, and also my 2nd to last repeat of 85.98 was also a PR for that repeat.
Well, that was good, i want to continue on with picking up my speed looking forward to the 5k on the 22nd of May.
Cheers | 