Midnight Intervals: 5 Sets by 1 K @ 4:11 + 5 Sets by 400 M

Aug. 9, 2020

It's been a while since I last did intervals. I've been tied up with work, and wasn't able to bring myself to do long intensive training such as intervals. But I got one big project finished this afternoon, and for the first time in the last two weeks I felt truly freed from work-related stress. 

Unfortunately I ran out of gas in the middle of the 6th lap, but instead of quitting, I switched the target distance from 1 K to 400 M, and continued till I hit 5 sets.

Tomorrow I am planning to go to Central Tokyo to run part of the original marathon course of the Tokyo Olympics between Kanda and the New National Stadium Japan in Gaienmae. It's 9.1 K one-way. A round-trip makes 18.2 K. It's going to be a fun recovery from the training tonight. 
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Warm Up 3.3 K: 20:55.58
<Interval Training Part 1: 5 Sets by 1 K @ 4:11 with 1-Minute Active Rest>
Rest: 40.16
1st K: 4:08.67
Active rest: 1:00.16
2nd K: 4:06.69
Active Rest: 1:00.31
3rd K: 4:12.16
Active Rest: 1:00.08
4th K: 4:08.89
Active rest: 1:00.02
5th K: 4:03.44
Active rest: 1:00.16
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<Interval Training Part 2: 5 Sets by 500 M with 1.5-Minute Rest>
1st 400 M: 1:43.87
Rest: 1:30.15
2nd 400 M: 1:39.85
Rest: 1:30.18
3rd 400 M: 1:33.73
Rest: 1:29.98
4th 400 M: 1:38.56
Rest: 1:30.17
5th 400 M: 1:38.26
Rest: 1:01.28
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Warm down 6.6 K: 44:32.84

Total 17.25 K: 1:47:05