I did intervals after coming home from work: 1 K by 6 sets @ 4:30/K pace. I ran for 20 minutes to warm up at sub 3.5 marathon pace of 4:55/K. I got back home after that to take a pee break. About seven minutes after the warm up run, I went to the park near my house and used a 650 M quarter-pie-shaped course around the park to do the intervals. My butt was sore from doing leg lunges two days before, and my condition wasn't good. I almost gave up after the third lap. But I decided to stick to my original target of 6. I was going to jog for another 20 minutes to warm down. But when I finished the 6th lap, I was totally burned out, so I called it a day. After taking a shower, I felt like a new man. The result of the intervals is shown below:
1st lap: 4:14.62
Rest: 1:00.28
2nd lap: 4:39.64
Rest: 1:00.33
3rd lap: 4:33.32
Rest: 1:00.28
4th lap: 4:37.77
Rest: 1:00.13
5th lap: 4:23.76
Rest: 1:00.14
6th lap: 4:27.28
I ran 6 K in the morning. I jogged 4 K before the intervals. And I ran 6 K in the intervals. So today's total running distance is 16 K. Not bad.
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