Ladies,
So this was the last big one. The last full speed workout of the season. Next week's workout will be different, easier, shorter. It was good then to see it go off pretty much without a hitch.
So this was the last big one. The last full speed workout of the season. Next week's workout will be different, easier, shorter. It was good then to see it go off pretty much without a hitch.
| Runner | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | Total | Pace | 5k |
| Baili | 1:40:00 | 1:38:00 | 1:40:00 | 1:40:00 | 1:39:00 | 1:40:00 | 1:39:00 | 1:40:00 | 13:16:00 | 6:38:00 | 20:33:48 |
| Danielle | 1:40:00 | 1:38:00 | 1:40:00 | 1:40:00 | 1:39:00 | 1:40:00 | 1:39:00 | 1:40:00 | 13:16:00 | 6:38:00 | 20:33:48 |
| Zoe | 1:40:00 | 1:38:00 | 1:40:00 | 1:40:00 | 1:39:00 | 1:40:00 | 1:39:00 | 1:40:00 | 13:16:00 | 6:38:00 | 20:33:48 |
| Ani | 1:45:00 | 1:44:00 | 1:44:00 | 1:43:00 | 1:39:00 | 1:40:00 | 1:39:00 | 1:40:00 | 13:34:00 | 6:47:00 | 21:01:42 |
| Kate | 1:45:00 | 1:48:00 | 1:49:00 | 1:50:00 | 1:48:00 | 1:49:00 | 1:48:00 | 1:40:00 | 14:17:00 | 7:08:30 | 22:08:21 |
| Katlyn | 1:47:00 | 1:46:00 | 1:47:00 | 1:46:00 | 1:43:00 | 1:44:00 | 1:43:00 | 1:43:00 | 13:59:00 | 6:59:30 | 21:40:27 |
| Sara | 1:46:00 | 1:48:00 | 1:49:00 | 1:50:00 | 1:48:00 | 1:50:00 | 1:48:00 | 1:49:00 | 14:28:00 | 7:14:00 | 22:25:24 |
| Delaney | 1:47:00 | 1:50:00 | 1:51:00 | 1:51:00 | 1:48:00 | 1:50:00 | 1:48:00 | 1:49:00 | 14:34:00 | 7:17:00 | 22:34:42 |
| Chelsey | 1:47:00 | 1:50:00 | 1:51:00 | 1:51:00 | 1:48:00 | 9:07:00 | 7:17:36 | 22:36:34 |
Chelsey did drop from the workout after five of them, but after all, surgery was little over a month ago. Can't blame her there. Carrie was held out because of a sore calf, so that also impacts the overall completion. With that said, look at those numbers.
I set it up so everyone would be sub-23. I also tried to set it up so the effort would be easily manageable. As you can see, we nailed it on both accounts. It was a pretty tight group throughout the workout.
I would also have to note it was quite the surprise to see Ani go after the front today, and more than that, stay with it. The talent has always been there, the confidence wasn't. As I watched her surge back and forth between the front and the middle, it seemed time to challenge her. "Stick with them or hang back!" I said. "Don't go back and forth. That's inefficient." Ani chose to move forward. And she stayed there.
You all did well. The front three girls just chatted through the workout. I could hear Kate, Delaney, and Chelsey talking through the easy lap. Katlyn was quiet, but she always is. Same with Sara. Your averages were all fine, and hopefully you gained some confidence.
As for predictions, let's consider this... Seymour is flat. All of it. That being the case, about the only thing that will slow you down would be an excessive number of turns. So, assuming a good course, I'd add at most a minute to the workout prediction above (to cover the unknown) and you'd be solid. For most of you this would mean massive PR's. I'd get excited about that!
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