A great workout!

Normally, I tend not to post anything about my workouts all that much but today, well today was a bit different!  I just one of those runs that I just have to talk about.  I guess I should back up.  The morning started with my 6 AM spin class.  Nice 1 hour ride.  New profile seemed to work out all right.  Might have to tweak a few things but overall I was happy with it.  After my spin class I went for a run.  I decided early on that I wanted to do some sprints today.  I decided upon the number 18 because I was going to do 400 meter (quarter mile) sprints and I needed to end on a half mile since yesterday’s little run ended on a half mile.  I am OCD about my running and I hate odd numbers.  Anyways, decided to start super slow and get faster with each quarter mile.  I am super pleased with my splits, even though I am by no means a sprinter, I am happy with my speed work today.  Each interval was followed by 30 seconds of rest.

Interval 1:  400 meters @ 12:00 per mile.  3:00 to complete

Interval 2:  400 meters @ 10:56 per mile.  2:44 to complete

Interval 3:  400 meters @ 10:00 per mile.  2:30 to complete

Interval 4:  400 meteres @ 9:16 per mile.  2:19 to complete

Mile 1 complete.  Time: 10:33

Interval 5:  400 meters @ 8:36 per mile.  2:09 to complete

Interval 6:  400 meters @ 8:00 per mile.  2:00 to complete

Interval 7:  400 meters @ 7:32 per mile.  1:53 to complete

Interval 8:  400 meters @ 7:04 per mile.  1:46 to complete

Mile 2 complete.  Time:  7:48

Interval 9:  400 meters @ 6:40 per mile.  1:40 to complete

Interval 10:  400 meters @ 6:20 per mile.  1:35 to complete

Interval 11:  400 meters @ 6:00 per mile.  1:30 to complete

Interval 12:  400 meters @ 5:44 per mile.  1:26 to complete

Mile 3 complete.  Time:  6:11

Interval 13:  400 meters @ 5:28 per mile.  1:22 to complete

Interval 14:  400 meters @ 5:16 per mile.  1:19 to complete

Interval 15:  400 meters @ 5:00 per mile.  1:15 to complete

Interval 16:  400 meters @ 4:44 per mile.  1:11 to complete

Mile 4 complete.  Time:  5:07

Interval 17:  400 meters @ 5:00 per mile.  1:15 to complete

Interval 18:  400 meters @ 5:16 per mile.  1:19 to complete

Total Distance:  4.50 miles  Total Time:  32:13  Average Pace per mile:  7:10

I am really quite happy with today’s run.  Now time to recover quick and then get ready for the 5K in the morning.

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