did 8.9 miles over all with a pyramid speed work. My version of it
today was 2X(200m+200m jog) + 2X(400m+200m jog) + 2X(800m+400m jog) +
2X(400m+200m jog) + 2X(200m+200m jog). I will not bother you with all
the warm ups and recoveries but here are my times for the intervals:
200m: 0:42.0
200m: 0:46.3
400m: 1:34.9
400m: 1:34.4
800m: 3:18.4
800m: 3:22.2
400m: 1:36.0
400m: 1:36.2
200m: 0:44.7
200m: 0:43.2
At
some point just before I started my intervals a group of like 20
highschoolers with no track etiquette came to the field. It took them a
few minutes to realize that there are 8 lanes and that they do not have
to walk or jog only in lane 1. The intervals were not very challenging.
I think next time I do this kind of workout I will add another 800m in
the middle. 1:12:10
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