Was feeling good so I headed over to the park for some intervals - moved to 2 laps / 800m. Tried to set a modest and consistent pace - and see now from putting the numbers together that I did well at that.
9:02 / 1 mile warmup
2:31 walking
3:04 - 1:29 / 1:35 - 1st 800m
3:05 walking 400m
3:05 - 1:31 / 1:34 - 2nd 800m
3:05 walking 400m
3:05 - 1:30 / 1:35 - 3rd 800m
3:14 walking 400m
3:09 - 1:33 / 1:36 - 4th 800m
2:42 walking
8:54 / 1 mile warmdown
Hmmm... I'm going to have to get a real time for a race pace mile soon... The kids are participating in the pole vault over at the RIT summer track series Tuesday nights -
http://rochestersummertrack.com - the 22nd seems to be the last one. I see results for 1000m/2000m or 1m/2m on different days - that could work...