double nickel

Date: 2023-09-12 AO: swift Q: bratwurst PAX: midriff, soft_pretzel, Saigon Sam, Sherpa, Wolverine, wingman, gumbo FNGs: None COUNT: 8 0515 launch for warmup towards NCH, 5-10min of dynamic stretching, and then workout instructions.
5min Threshold Pace, 1min Rest. Down North Community House. Cross road at 5min to head back to Ballantyne Commons for #2 & #4. #5 was in the way back towards AO but cutting through Premier office complex over to Ballantyne Corporate.
Threshold Pace was explained as “Comfortably Hard” – Interval #1 should be in control with breathing. Try to maintain same effort for #2-5, but breathing may eventually get more strained and intervals #2&4 were more uphill than 1&3.
This is the same race pace if you were in a 1 hour race, so it’s a bit slower than 10k pace and a bit faster than half marathon pace. Also, it’s at least 1min/mi slower than a recent 1mile all out effort, so if you did our 1mi time trial at 6:00, Threshold Pace is at least 7:00/mi or slower.
Wingman and Wolverine showed us how to sneak into the Ballantyne Bowl construction site on the return trip. Fancy lighting abounds there.