Wednesday, December 11, 2013

Wednesday, 12/11/13: The Ladder Workout

After 7 miles this morning, this afternoon I did the following ladder workout below. The recovery time was also minimal (200m jogs).  It was a really good pace builder, and I hit the backend with negative splits.  This is the second track workout in the past 2 weeks I have done all negative splits on.  Getting much better at this! 

200m: 35
400m: 71
600m: 1:46
800m: 2:25
1000m: 3:03
1200m: 3:38
1000m: 3:00
800m: 2:20
600m: 1:44
400m: 68
200m: 34

All with 200m recovery jogs between each (about 1:15-1:30 recoveries)
Average pace: 4:46 mile pace for 7200m
Conditions: COLD.  But no wind.

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