6k

Track workout after 10am. Great morning for it, though very breezy.

Aerobic Capacity – Lactate Threshold

2 Sets

• 500m Fast
• 500m jog
• 400m Fast
• 400m jog
• 300m Fast
• 300m jog
• 200m Fast
• 200m jog
• 100m Fast
• 100m jog
• Rest 5:00

Fast intervals were assigned a pace of 24-26s/100m which was no issue. My slow jogs were around 45s/100m or a 12 minute mile pace in the 2nd set, slightly faster the first time through. Fast splits were:

1. 2:05, 1:37, 1:12, 0:48, 0:22
2. 2:00, 1:39, 1:13, 0:46, 0:23

Hoping to sneak out for some golf this afternoon because there may not be any other good days this year. Will get in 21 minute ROMWOD tonight.