Hot, Short, Fast Speed Workout 5-6-7

Pretty good Speed Work on Tuesday, although it was really abbreviated because of the heat. 92 degrees and sunny.  Overall though, my legs felt good and I got some good work in.  I wanted to do a 5-6-7 workout, which is 400M's at a 5:00/min pace, 800M's at 6:00/min pace, and then cap it with a mile at 7:00/min pace.  It's sort of a modified ladder workout.  I would have preferred to go a little longer on the repeats, but the heat really prevented that.  Here's how the workout looked ...

Tuesday Speed Workout
Weather: Sunny, 92 degrees, 55% humidity, 5 mph SE (track temp approx 103)
Location: Campbell Jr High Track

1.5 mile warm up with some striders to get loose
          400M - 1:13  (4:52/mile pace)
1 minute recovery
          400M - 1:11 (4:44/mile pace)
1 minute recovery
          400M - 1:13 (4:52/mile pace)
1 minute recovery                          
          400M - 1:14 (4:56/mile pace)
1 minute recovery
          400M - 1:13 (4:52/mile pace)
1 minute recovery
          400M - 1:18 (5:12/mile pace)
2:30 minute recovery
          800M - 3:01 (6:02/mile pace)
2:30 minute recovery
          1 mile - 7:04
1.5 mile cool down & stretch            
Total - 7 miles

Although I only did 6 of them, I was really happy with the overall speed of the 400M repeats.  I was able get in 6@4:54/mile average pace with only a minute of moving recovery between each one.  I felt like I could have done a few more, but really didn't want to burn my legs up ... or puke from the heat. If I did this workout in early cool morning, I could probably doubled the 400M's and probably added an extra 800M.  Overall, it was a pretty good workout though.  Hope your training's going well too!
... be great today!