July 23rd, 2009

6 x Mile cutdowns @ 5:30/5:20/5:10/5:00/4:50/4:40 w/ 400m jog rest (~2:30)

Ran 1.5mi loop from school for warm up to the ipod.  This was more a last minute decision for a workout, so the rest was decided upon after the 1st mile - had thought about taking 3-5min rest between them all, but opted more for the jog one lap and then go again thinking that would put me somewhere between 2-3 minutes anyway.  Turned out to be right at 2:30 for each lap.  Workout went very well.

1. 5:22 ---- 2:45 / 2:37
2. 5:12 ---- 2:40 / 2:32
3. 5:00 ---- 2:33 / 2:27
4. 4:52 ---- 2:30 / 2:22
5. 4:42 ---- 2:25 / 2:17
6. 4:42 ---- 2:25 / 2:17

By the final 2 I probably got about 2:45 rest as I stopped to grab some water before going again.  Overall everything felt smooth and under control.  The final one I could feel it slightly on those final 2 laps, most likely from being too fast on everything else, but at least I was able to cut down everything close to that 10sec drop despite being ahead of pace!  :) 

Cool down I just ran 2.66mi around Shawn Park and back, then stretched and met up with my bro afterwards.