3 Kilometer Timed Workout

This morning the Southern Cal Racewalkers did a timed 3km workout. (That's 1.86411358 miles.) Here's how I did:

Lap 1   400 meters - 2:30   6:15 min/km      10:03 min/mi
Lap 2   400 meters - 2:30   6:15 min/km      10:03 min/mi
Lap 3   400 meters - 2:32   6:20 min/km      10:11 min/mi
Lap 4   400 meters - 2:33   6:22 min/km      10:15 min/mi
Lap 5   400 meters - 2:34   6:25 min/km      10:19 min/mi
Lap 6   400 meters - 2:34   6:25 min/km      10:19 min/mi
Lap 7   400 meters - 2:24   6:00 min/km       9:39 min/mi
Lap 7.5 200 meters - 1:18   6:30 min/km      10:27 min/mi
Total Workout -     18:58
Average Pace  -             6:19 min/km      10:10 min/mi

In case you're wondering why the time doesn't add up, my watch measures hundredths of a second but I dropped that off when writing down the lap times.

I was doing a warm up lap with Rosie when the group started and I crossed the starting line 17 seconds behind, though I was going by my watch so it didn't really matter. By lap three I caught up with Carl Acosta and Ray Billig and I stayed with that group until the last 400 meters when Ray pulled ahead. I put on a burst of speed but it was too much too soon so I faded back and followed Ray for the last 200 meters. This time I wasn't afraid when my heart rate went up to 183 bpm but perhaps I should have tried to even out my pace a little better and save the burst of speed for the last 200 meters instead of 400 meters then pooping out.

Afterwards we had a party at Elaine Ward's apartment to honor Carl Acosta for his coaching and dedication to the club. I've got to give him a big thank you for the coaching he has given me.