running16:27 2.6 km (6:19 / km) +68m5:36 / km ahr:146 max:172
Warm up and checking out the loop for intervals. First interval training with the cadre of the fall season.
running drills and plyometrics6:45 0.67 km (10:05 / km) +4m9:48 / km ahr:153 max:174
My knee is still hurting from the SOW and doing drills is where I feel it the most.
running intervals 51:25 8.43 km (6:06 / km) +190m5:29 / km ahr:164 max:183
The intervals were 6 mins at threshold, the big boys did 5, most of us did 4 and the youngest did 3, everyone has 1 min break. I ran with David one of the dads of an athlete. I was happy to have company, but I may have run a bit faster than threshold to be able to stay with him. It felt good to work hard and I felt more capable of running fast then I have all spring. We did a longer cool-down because I wanted to run on my favourite trial up there.