Jeff N. ran: Awesome lunch run! W...

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  • 4 miles
  • 00:26 time
  • 06:30 pace
  • 387 calories
  •  
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  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
great Speed - "4-Star Special" 4 mi 00:26 06:30 pace

Awesome lunch run! Would liked to have gotten in a few more miles, but time didn't permit. 4 sets of 400-300-200-100. 2.48mi in 13:17 (5:21 pace). The recoveries were supposed to be a jog equal to the distance ran, but instead, we walked a 100 and started the next interval. I think it sped things up a bit and kept a good cadence to the workout. Set out to do 6 sets of these, but thankfully ran out of time ;-) My legs were trashed at the end. As usual, always feels great when you're fininshed.

For my own notes:
400 - 1:13, 1:29, 1:31, 1:26 (5:39 avg pace) (yeah, got out of the gate a bit fast)
300 - 59, 1:04, 1:04, 1:03 (5:35 pace)
200 - 35, 37, 39, 37 (4:57 pace)
100 - 15, 15, 15, 15 (4:01 pace)