4 x 2 mile with 2.5 min rec
3+ mile c/d
This was a repeat of a workout done 4 weeks ago. However, I wanted to see how much my aerobic capacity had improved since then, so dropped the recovery from 3 to 2.5 mins and had planned on doing a 5th interval. That was until I got through 4 in the following splits:
11:07 (5:47, 5:20), 2:28;
11:01 (5:45, 5:16), 2:28;
10:56 (5:40, 5:16), 2:27;
10:52 (5:35, 5:17).
Needless to say, I was running into a very strong headwind from 200 to 2k, which lead to some crazy splits. Coming into the workout, I was willing to run the intervals a little slower than I had previously in an attempt to get 5 in. While my splits were pretty much the same for the 2nd mile as the previous effort, I did have a tailwind today for the last 3/4 of a mile. I still thought I was up to 5 finishing the 3rd one, but definitely didn't feel as recovered starting the 4th as the previous ones, then ran the first mile of the 4th too hard. As a result I completely rigged on the last mile and was tapped finishing. Overall I'm still pretty pleased with this as without the wind I think my splits would have matched the workout from a month ago (10:36-10:40) on less recovery. Just gotta keep on trucking.
My title is a reference to the recent opinion polls judging the Irish government and in particular our Taoiseach 'The Lip' Brian Cowen. He's got an approval rating right now of, wait for it: 15%. W had it easy.