Volume speed. 3-4 x 2 miles at 11:05 to 10:50 with 1 mile recoveries at 6:20 pace, paying attention to changes in breathing pattern, depth of ventilations. Didn't really find a transition point in the breathing. Each rep, I would have deeper vents over the last .25 mile, but it seemed to be irrelevant of the pace. Otherwise, breathing was very controlled and rhythmic--felt like an easier tempo run at 5:28-5:30 pace, and a harder tempo run at 5:23-5:25 pace. Legs felt the same, very strong and capable, at full range of paces.
Two mile warmup in 13:27
5:31(153) | 5:25(159) - 10:56
6:20(146)
5:31(157) | 5:27(160) - 10:58
6:22(149)
5:28(160) | 5:25(161) - 10:53
6:18(150)
5:23(159) | 5:24(162) - 10:47
Recovery :43(130) :57(120) 1:09(110)
No comments:
Post a Comment