Speed Work: Yasso 800's

Today was the third installation of speed work into my workout regiment. This weeks debut was a workout consisting of four 1/2 mile Yasso repeats. The basic principle is that you take you marathon goal time, in my case 3hr 30min and use those numbers as the time you run your 1/2 miles. For me then, 3min 30 sec (or right around 8.5 mph pace) per mile. The workout consists of 1/2 mile warm up, the 4 repetions of 1/2 mile at 8.5mph pace with 1/2 mile recovery jogs inbetween (6mph pace) and a 1/2 mile cool down.

Thursday: 4.5 miles on treadmill at work after lunch. Via speed work intervals; ended up with 8:41 minute/mile average pace with an average HR of 159bpm.

Leg	Dist	Pace	Clock	HR
Warm Up @ 10:00/mile	0.50	10:00	5:15.09	134
Run @ 7:03/mile	0.50	7:03	3:30.79	166
Rest @ 10:00/mile	0.50	10:00	4:56.85	152
Run @ 7:03/mile	0.50	7:03	3:32.72	171
Rest @ 10:00/mile	0.50	10:00	4:57.13	157
Run @ 7:03/mile	0.50	7:03	3:35.18	174
Rest @ 10:00/mile	0.50	10:00	4:54.54	160
Run @ 7:03/mile	0.50	7:03	3:36.16	175
Cool Down @ 10:00/mile	0.50	10:00	4:52.49	161