Run > Track Session

1) 0.2mi - 1:11(5:51/mi) 29cal 10.25/12.5mph
2) 0.28mi - 2:32(9:10/mi) 42cal 6.55/11.31mph
3) 0.46mi - 2:31(5:29/mi) 70cal 10.94/12.36mph
4) 0.21mi - 2:26(11:39/mi) 31cal 5.15/11.77mph
5) 0.7mi - 3:58(5:39/mi) 107cal 10.62/11.21mph
6) 0.28mi - 2:28(8:54/mi) 41cal 6.74/10.52mph
7) 0.95mi - 5:25(5:42/mi) 144cal 10.52/11.33mph
8) 0.05mi - 3:03(1:02:28/mi) 6cal 0.96/8.1mph
9) 0.96mi - 5:22(5:34/mi) 149cal 10.77/11.81mph
10) 0.28mi - 2:53(10:08/mi) 43cal 5.92/10.4mph
11) 0.71mi - 4:00(5:37/mi) 109cal 10.68/11.44mph
12) 0.3mi - 2:41(8:56/mi) 45cal 6.71/8.85mph
13) 0.45mi - 2:30(5:31/mi) 70cal 10.86/12.17mph
14) 0.29mi - 2:45(9:27/mi) 44cal 6.35/11.17mph
15) 0.23mi - 1:12(5:10/mi) 34cal 11.61/12.36mph
16) 0.01mi - 3(5:36/mi) 1cal 10.71/11.02mph

Okay so this was a ladder of 400-800-1200-1600-1600-1200-800-400 with a lap jog between everything except 3min standing rest between the 16s. 4&8s supposed to be at 5kish, 12&16s at thresholdish. Ran 71, 2:32, 3:58, 5:25, 5:22, 4:00, 2:30, 72. So not too bad. 400s def faster than 5k pace rn lol, and honetly threshold were too fast as well but given how we got crazy amount of rest, it was doable. Mostly with Jason, kinda evan and some other dude, and occasionally we'd be running similar pace to some other group going by. The second 800 was quite a shock to the system, came thru 200 in 38/39 and was like 'shit' but then did hit 2:30 so all good. Also legs were getting a little tired on the threshold reps, but aerobically felt easy, so good evidence for aerobic power being there, just gotta get legs to catch up in terms of running workouts. Onwards and upwards. Oh actually, left hip flexor was a little strained by the end of this, not surprising given volume, speed, and all the left turns.