2 Mile TT Update

Goal:
9 laps around Excelsior loop in sub 12:25 @ 5:59 minute per mile pace or sub 82 seconds per lap (1:22)
Would love to run each lap in under 1:20.

Current:
Fri: 7/10/15:
- 4 laps in 5:18 @ 5.56 minute per mile pace

Mon: 7/13/15:
- 4 laps, 1:22, 1:14, 1:14, 1:15. approx 1 min rest between intervals.

Moving forward:
July:
- LSD work to build up endurance base.
- Will be focusing on 1 lap (.23 mile) interval work to consistently get under 1:22 per lap.

August:
- LSD work to continue to refine endurance base.
- CHI work, continues high intensity work, 5-15 min runs @ 85-90% effort.

September:
- LSD work to continue to refine endurance base.
- Occasional speed work (ie 1 x per week approx)

October:
- Power endurance work (CHI runs) in 7-10 minute efforts.

November:
- Taper then test.