AM workout was a set of reps on the track at CV effort, it was kind of cold 30 degrees, feels like 26. Usually you want to do about 20-25 minutes of reps (2-5 minutes) and 1000s and 800s are my go to distances on the track. I can do 1200s, but those are tough on your own. Less than 3 minutes they seem to be too short. Today was 4X 1000 with 1:15-1:20 recovery, but on the last one I could feel my pace and effort waiver so I dropped to 800s on the final two, to keep the same pace without straining. Finished with a 600 at 5K goal pace. 7 miles, a solid B+ workout (which is kind of what you want to do most of the time, a string of B+s is better than a couple in the A/A+ range).
PM I'll do 30 minutes easy.
