Evenflow

And so to my bread and butter repeat,4X1 mile,target time 1.20 per lap,5.20 per mile,five mins recovery inbetween,it,d been a while since my last set of mile repeats.....how long you ask? Nov 29th to be exact but I was hopeful of compleating all four under 5.20,having done so well Mon over 6x600m and Wed over 2x1,000m it,d be a shame to end the week on a down note,so strong was my desire to get this workout in that I elected to trek over to Roxboro post work knowing I,d be lucky if I got home much b4 7.30pm....it was closer to 7.45pm but anyways!!!
Conditions were overcast and a little humid,pleased to say I worked up a nice sweat this evening......prehaps not such good news if anyone had to sit next to me on the bus ride back to 30th St which I,m happy to report nobody did!!following my 6 sets of 10 second stretches and a mile warm up it was time to get it on.
1.20 per lap.....and yours truly opens w/ a 1.13,I swear I don,t do this intentionally,I wanted my 1st lap to set he tone for the session and was a tad gobsmacked to see 1.13 after 400m,dialing it back slightly I clocked 2.34 at 800m a 1.21 lapbut I still had 6 seconds in the time bank.3.55 at 1,200m another 1.21 lap followed by a 1.19 to finish in 5.14.05,a nice start.
Mile#2 opened w/ more even paced 1.17,followed by a 1.20,2.37 at 800m,3 seconds inside my target time,1.21 for lap 3 3.58 at 1,200m,still very even paced if I say so myself,another 1.17 lap to close 5.15.86,so far so good,I needed to keep this level of pace up for 8 more laps.
Mile#3,1.16 to open w/,comfortable,another 1.21 lap,if 1.21 was my slowest lap all session I,ve got to be pleased,2.37 at 800m,a 1.20 for lap 3 3.57,anytime I,m under 4.00 at 1,200m means I don,t have to go like the clappers on that final lap....unless it,s mile#4,another 1.20 lap to round out the mile 5.17.58,granted each mile had crept up ever so slightly but I was still under 5.20 and running very evenly.
Mile#4,as long as I went out evenly on that opening lap I knew I was good to go,if mile#3 had been a tinge conservative it was only because I wanted to be primed and ready for mile#4,clearly I,m not at the stage where I can run three hard miles and then a kick arse final mile yet but my aim is to get to that point,little accorns,big trees.1.16 ideal pace,what I,d like to have done was be able to start cranking up the pace but I,m just not there yet,another few weeks,1.20 for lap 2 2.36,I,d at least been consistant all evening w/ my splits period but my 800s were 2.34,2.37,2.37,2.36,another 1.20 lap3.56 at the bell,I wanted to be able to start my kick now but that,s a ways off just yet,even so I have to be pleased w/ a closing lap of 1.12 to finish my mile in 5.08.27.
All in all a good evenings work to round out a good weeks worth of repeats,my week isn,t done just yet, a 6 miler tomorrow followed by a 3 miler on Sunday to round out my milage at 31 miles for the week b4 launching into week 2 of my cycle w/ GP picking my workouts,all in good time,let,s see how chipper I feel at 8/9am tomorrow morning when I go to do my 6 miler.