2/24/11 (Thursday) Run

I ran a total of 4.5 miles in 31:36 today.  After the first warm-up mile I was to do 12 X 200 meter intervals, with a 30 second recovery between each interval.  So this was the same workout as last Thursday.  The first 6 intervals I did at 10.0 mph (6:00 min mile pace) which I thought was faster than last week but was actually slower (last week was 10.3 mph - serves me right for not checking it).  But the next 4 I did at 10.5 mph (which was faster than last week), then the next 3 I did at 11.0 mph, then one more at 11.5 mph and the last one at 12.0 mph (5:00 min mile pace).  Yes, if you added those up you will see I did 15 X 200 meters.  On something like this I always like throwing some extra ones in just in case I miscounted.  Last week I did the full 4.5 miles in 32:10 so I don't think I miscounted this week.