I really struggled and ultimately failed to accomplish the purpose of the workout for Tuesday 9/4/07. 4:18 pace was beyond my reach on Tuesday. Any way you look at it, heart rate or pace, I wasn't anywhere near "I" pace. Well, live and learn!
Two things I could improve on: Sleep and Recovery. I didn't sleep much over the weekend while we were in San Diego and I believe that hindered my recovery from Sunday's workout. We were supposed to take 4:00 recovery between 1200 intervals but we instead took 2:00-3:00 (I probably should have recommended a 600 reovery jog rather than a 400).
It has taken me a while to wrap my head around "I" pace. I know I can run 4:18 1200's but I need very fresh legs to do it.
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