Here's a link to my runningahead calendar in case you want the big picture. www.runningahead.com/log
It shows what I've done and my future running plans. Planned workouts are in boxes. If you mouse over the entry you can see notes I've added.
I ran in the morning. Plan was 1 mile easy and the 2(1 mile, 1k, 800m, 400m) 10k to 1500m pace, 400m rest interval, 1 mile easy, 8x10sec hill sprints.
Went well. Used galloway intervals on the 1 mile, 1k, 800m and of course the easy miles.
I'm kind of playing with what my 10k to 1500m paces really are. The most aggressive numbers would be based on my recent 5k, but with a fake finish time. Because it was a congested Turkey Trot my Garmin pace is faster than my actual pace --and of course my Garmin measure a longer distance. Since I train using Garmin time it make some since to use those numbers for my training. Then my 10k pace is 8:36 and my 1 mile is 7:25. Now I had not actually looked at these numbers before my run and what I ran was.
1 mile 8:44, 8:43 1min run/15 sec walk
1k 8:23, 8:26 1 min run/ 10 sec walk
800m 8:08,8:12 1 min run/10 sec walk
400 m 7:37, 7:40 straight running.
There was a 400 m rest between each interval
These are slower than that most aggressive target. The week before was tough. Also it was cold and windy. Temp of 25 windchill of 15. Not sure how that plays into your mind, but I got quite cold on those rest intervals.
In the evening I went to rowing practice. We have a new coach and he announces that we are going to do a lactate threshold workout. I'm thinking oh great, that's we usually do longer slower pieces on Monday. So we do it as a relay. One person erged (indoor rowed) 500m then we had 30 seconds to switch rowers and then the other person rowed 500m. Rest interval was 1 min + what ever our teammate took to erg their 500m. My team mate was a guy and faster than me. I ended up with about 2:50 for my rest. My times for the 200's where 2:01.5, 2:00.7, 2:06.5,2:07.5. Should has done the first two a bit slower, but I did not quite fly and die, my last 500 I did hold a 2:00 for my finish, somewhere near that last 100m.
We then do a core workout.
Still not sure what the best way to deal with at least 4 running sessions a week and the 4 rowing. I'm experimenting. Today, Tuesday Dec 11 is a rest day.