5.5mi including 8x407 intervals, 9 APR 07, Fort Leavenworth KS

The Connells, "Fun & Games"
that dog., "Retreat From The Sun"

WX at 0700: 30.0 (-1.1) DP 18.0 (-7.8) BP 30.07 (1018) SSE 6 overcast RH 60 WC 23 (-5)

Odometer 4: 46.7mi

Z4 high intervals, Z1 finishing wog.

407m intervals come from running in lane 2 the entire time; better to run slower intervals than to run faster ones for length of distance. This will be better when I actually do the distance for record.

First interval work in a long, long time. These splits are really not promising, but they're better than nothing else at all.

I found that I could reasonably hold 104 seconds/lap and not completely kill myself - it was when I started speeding up to 100/lap that the rest times started going noticeably longer.

By lap 8, I was pretty well done.

I took about 20 minutes of wogging (to expend lactic acid buildup) afterwards, so I'll estimate that at about 2 miles or so.

Splits (split/rest)
1: 104/78
2: 102/89
3: 104/98
4: 100/97
5: 105/107
6: 104/102
7: 100/95
8: 107/123