«

»

Jul 10

Print this Post

10k interval workout – solid!

Last night’s scheduled workout on the road to the Boston Marathon was a 10k with a main set of 12x100m intervals, two-minute recoveries in between. After a couple sub-9 miles to warm up, I hit the accelerations feeling strong as I was treated to a gorgeous sunset over the mountains.

Most of those intervals were done around 4:30-min/mile pace, and felt smooth. I really focused on my form, based on the recent video-analysis from Coach Craig. Specifically, I was really mindful of letting my hips go, and getting a bit more forward lean with my chest and hips. It felt surprisingly comfortable, but the faster pace is easier to get maximum hip angle anyway. I wonder what it actually looked like.

Overall, including the twelve 2-minute recovery intervals, I finished the 10k in 58-minutes, with a moderate overall perceived exertion rate (avg. HR was around 155).

More hay in the barn!

Permanent link to this article: http://puggerrunner.com/index.php/2012/07/10k-interval-workout-solid/