An almost new track in great condition.
Today I ran my first ever speed session on the track which was actually planned for yesterday. The track I go to is free and it has a great view. I can see the island where I often run and the hill where I go trail-running multiple times a week.
View over the rooftops. Behind the houses lies the island.
Today`s plan was to do 7 x 400m at 5K Pace. I timed the workout using the Nike for iPod app on my new iPod Nano and just started new 400 meter distances when I was ready for the next repetition. Afterwards I always calibrated. I still would not use this feature for when I don`t know the exact distance but on the track it does its job very well.
The hill in the background and a soccer field.
Instead of easy jogging in between repeats I often sat down, had some water and took the time I needed to recover. Usually, I think it is probably better to keep the heart rate a little more accelerated and take rather short breaks (a minute or two for 400m).
My split times were: 1.50 (to figure out how fast I needed to go), 1.45 (the fastest), 1.48, 1.46, 1.47, 1.46, 1.46. Before the workout I warmed up with some easy running and some strides and cooled down with some more easy running and stretching.