Intervals 5x4 minutes, Total 7 miles (50:17)

I got out a little late this morning. I still got all five four-minute intervals in but did not have as much warm up or cool down so the total mileage was 7 instead of 8-9.

The interval speed was also a little slower but consistent at 6:00-6:10 pace.
Distance over 4 minutes was right around .65 miles each time.
Total time at vVO2max was 10 minutes.
Total running time was 50:17 for 7 miles (average pace 7:11).

Overall I felt pretty good about the workout it was just a little slower, 10-15 seconds per mile pace slower than I would like.

I ran in a new pair of Asics-Kayano 14 that I got in Boston for $40. I ran in them on Sunday and today for the first times. The pair I have been running in (Asics Kayano 13) feel a little worn out. I just went back and calculated the mileage on them, only 208 miles! They should have twice that in them. I will probably switch off for now, running longer runs in the newer shoes.

It is hard to keep an even pace doing intervals on the road. On a track you know exactly where you are. Even with the Garmin it is just hard to get a sense of speed and pacing. I go mostly on RPE (rate of perceived exertion), as I feel like I am very close to max HR, and overall I feel like a have a good sense of pacing. I haven't been doing workouts at this speed in a while which also makes it more difficult.

Having a little sharp lateral left knee pain tonight. I was fine all day until this afternoon. Hopefully just a little swelling.