2009

Summary of speedwork, 2009

6/10 – Intervals: 3×800

400 – 2:00.75 (oops!)
800 – 3:40.56
800 – 3:35.69

6/17 – Tempo: 2 miles

Avg. 8:06
8:05 – 8:07

6/19 – Intervals: 3×800

3:34.64
3:34.73
3:34.08
(all 7:11 pace)

6/24 – Intervals: 3×2000

9:52
9:53
9:52
(all 7:54 pace)

7/1 – Tempo: 3 miles

Avg. 8:01
7:59 – 7:56 – 8:09

7/8 – Intervals: 3×1600

7:23
7:24
7:19

7/14 – Tempo: 4 miles

Avg. 7:52
7:58 – 7:47 – 7:58 – 7:47

7/22 – Intervals: 2x(1200-800-400)

1st       2nd
1200 – 5:16 – 5:29
800  – 3:31 –  3:26
400  – 1:36 – 1:31

8/5 – Intervals: 3×800

3:25
3:29
3:33

8/12 – Tempo: 4 miles

Avg. 7:43
7:50 – 7:43 – 7:37 – 7:44 – 7:19 (.12 mi)

8/14 – Intervals: 2x(1600-1000)

7:09 – 4:19
7:13 – 4:25

8/19 – Tempo: 5 miles

Avg. 7:43
7:44 – 7:51 – 7:50 – 7:37 – 7:33

8/21 – Intervals: 2x(3×400)

1st set: 1:32 – 1:29 – 1:31
2nd set: 1:35 – 1:32 – 1:34

8/26 – Intervals: 4×2000

9:14 (7:25 pace)
9:19 (7:29 pace)
9:22 (7:29 pace)
9:07 (7:18 pace)

9/3 – 6×800

3:32 (7:04)
3:30 (7:00)
3:28 (6:56)
3:28 (6:56)
3:25 (6:50)
3:23 (6:46)

9/29 – Intervals: 3x(800-600-400-200)

1st       2nd     3rd
800 – 3:27 – 3:43 – 3:37
600 – 2:52 – 2:42 – 2:44
400 – 1:51 – 1:51 – 1:47
200 – 0:54 – 0:54 – 0:44

10/1 – Tempo Intervals: 1×20 min, 1×15 min

20 min – 2.67 mi – 7:31 pace
15 min – 2.04 mi – 7:21 pace

10/6 – Intervals: 4×1000

4:28
4:27
4:26
4:21

10/13 – Intervals: 4×800

3:29 (7:00)
3:26 (6:54)
3:23 (6:46)
3:18 (6:38)

12/8 – Intervals: 2×1600

7:11
7:08

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