Speed Work. 7 x Yasso 800's

Speed work returns to Monday. Today's schedule was for 7 x Yasso 800's. I was very surprised as to how well my legs have recovered from last Friday's 20 miler. I was whole-heartedly expecting to be struggling through this one but didn't.

I ran the warm-up and cool-down between work and Heartland of America Park. I ran all 7 intervals around the lake. The Garmin proved extra helpful for this one as well. I was able to program in perfectly the .5 mile interval with the 3:30 rest; it beeped nicely as it approached each interval change.

Lap	Distance	Pace	Time
TOTAL	7.36	9:07 /mi	67:11
warm up	0.95	10:10 /mi	9:39
run	0.50	7:02 /mi	3:31
recover	0.32		3:30
run	0.50	6:44 /mi	3:22
recover	0.27		3:30
run	0.50	6:57 /mi	3:29
recover	0.27		3:30
run	0.50	6:53 /mi	3:27
recover	0.26		3:30
run	0.50	6:52 /mi	3:26
recover	0.27		3:30
run	0.50	6:45 /mi	3:23
recover	0.31		3:30
run	0.50	6:34 /mi	3:17
recover	0.23		3:30
cool down	0.98	9:18 /mi	9:08

Monday: As you can see above: 7.36 miles, 9:07 minutes/mile with an average heart rate of 164bpm.