Interval workout

Today I did an interval workout at downtown Sports and Wellness on the treadmill. I left work early, at about 4 pm. In total the workout was 5 miles in about 49 minutes.

I was working on my target 5K pace which is 8:30 minute miles.

I warmed up for 1 mile at 5.5 speed (11 min mi pace). Then I did 8 speed intervals of .25 distance at 7 speed (8:34 min mi pace), alternated with .25 at 5.5 speed (11 min mi pace) recovery intervals. Then I did a cool down at 6 speed (10 min mi pace).

It felt awesome. Like I was flying!

Here is the break-down from my Runner's World training log:

Type	Distance	Time	Total Time	Pace	Avg HR	Max HR	Notes
Interval	0.25 Mi	2:05	2:05	8:20	180	185	8 intervals of .25 at speed 7 (8:34 mile pace) w/ .25 recoveries in between at 5.5 speed (11 min mile pace)
Recovery	0.25 Mi	2:45	4:50	11:00	170	175	recovery
Interval	0.25 Mi	2:05	6:55	8:20			speed
Recovery	0.25 Mi	2:45	9:40	11:00			recovery
Interval	0.25 Mi	2:05	11:45	8:20			speed
Recovery	0.25 Mi	2:45	14:30	11:00			recovery
Interval	0.25 Mi	2:05	16:35	8:20			speed
Recovery	0.25 Mi	2:45	19:20	11:00			recovery
Interval	0.25 Mi	2:05	21:25	8:20			speed
Recovery	0.25 Mi	2:45	24:10	11:00			recovery
Interval	0.25 Mi	2:05	26:15	8:20			speed
Recovery	0.25 Mi	2:45	29:00	11:00			recovery
Interval	0.25 Mi	2:05	31:05	8:20			speed
Recovery	0.25 Mi	2:45	33:50	11:00			recovery
Interval	0.25 Mi	2:05	35:55	8:20			speed
Recovery	1.25 Mi	13:00	48:55	10:24			warm up .50 mi at speed 5.5 (11 min mile pace) and cool down .75 miles at speed 6 (10 min mi pace)