2 x 550 meters, 70% (180 cadence)
2 x 225 meters, 75% (190 cadence)
2 x 60 meters, 80% (220 cadence)
45 degrees F at 6:30 a.m.
Rock Springs oval
First workout using the metronome to make cadence. The thinking is that 180 strides per minute is what you’re shooting for. I did the 180 for 550 meter tempos, and found that you can gear up or down; that is, my 180 cadence had a pretty leisurely stride length, so that I found it easy to go 180 for that distance. Seventy per cent is what it felt like, and it calculates out to a 9:30 mile pace. Granted, I was not doing a mile, so that is just a barometer reading, but it felt like I could go that pace easily for a mile. It just wasn’t that hard.
Interestingly, the 225 meter tempos at 190 felt pretty comfortable too. I call them 75% but just barely that. Training volume about 2000 meters, including warmup.
I don’t really do longer runs anymore, but I may soon do a 1500 just to see where I am, cadence-wise.