Run > Track Session

Split Summary
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1) 1.93m - 15:02(7:48/m) 196cal 7.69/8.79mph
2) 1.08m - 5:30(5:06/m) 104cal 11.76/13.09mph
3) 0.25m - 2:11(8:51/m) 26cal 6.78/11.81mph
4) 1.06m - 5:24(5:07/m) 104cal 11.73/12.42mph
5) 0.28m - 2:48(10:04/m) 30cal 5.96/12.27mph
6) 1.07m - 5:20(5:00/m) 103cal 11.99/12.27mph
7) 0.26m - 2:24(9:13/m) 28cal 6.51/12.27mph
8) 1.05m - 5:19(5:03/m) 103cal 11.88/12.8mph
9) 2.04m - 15:01(7:22/m) 210cal 8.14/12.11mph

15 minute warmup. 4x1600m @10kish but probably slower for me, in 5:29, 5:24, 5:20, 5:18 (5:23 avg). 15 minute cooldown. Wore gps watch bc of indeterminate jog rests, miles were +0.26, figure the jogs undercounted a bit so will log as 8.8 instead of 9. But uh yeah this went pretty well, did with Chris Avila and lead 2&4, felt pretty smooth. 3 and 4 were definitely a bit tougher than 1 and 2, and if I had done a 5 and 6 it probably would've got pretty hard but given the past month of training I figure if I'm in 33:20ish 10k that's not a terrible place to be as I bet I can shave a good amount of time off that. Definitely in better shape than last april when I did this workout at home and ran like 5:30s and felt pretty terrible doing so. Also just super fun to be back out there workout out with the team. On the hip front, felt pretty decent on warmup but a little tight by the end. First couple of reps felt it a little, but more like on the side of the hip, but not pain just tightness, then didn't really notice it for the rest of the workout. Cooldown it was fairly tight, this time more in the front again but no pain, so will bike again tomorrow and hopefully get a medium long run in saturday.