With 10 more days until marathon day, I headed to the track tonight to do my last Vo2 Max workout. I've done quite a few of these over the years using the Pfitzinger program, a 3x1600 or three, one mile repeats.
A 4K warmup to the track and I did the three repeats. I do these at 5K speed so I aimed at 6:26 miles (a 20 minute 5K)
Here are the splits
1. 6:19 176 bpm average (185 max)
2. 6:26 180 bpm average (186 max)
3. 6:26 180 bpm average (189 max)
These aren't my fastest 3x1600, I've done them in 6:14 in previous years. Yet, I'm happy with the time. I never really struggled through the laps and I feel like I could have gone faster. I had to do a lot of weaving tonight as runners were taking the inside lane, but I concentrated on constant pace without it feeling too hard.