Ran this LIR2 (Lactate Intervals Run) workout today. I missed the instruction saying “Complete these segments at a pace you could sustain for 15 minutes in race conditions.” and I went for the upper end of the zone 4 and ran essentially the same speed as I did for RLS17 (Speed Intervals Run) workout earlier this week, where it said: “Z5 Run these segments at a pace you feel you could sustain for about 3 minutes”
Needless to say – it was way too hard today and I couldn’t keep the power up for the few final reps.
Am I right in that the intended purpose – to boost aerobic capacity – was compromised? Was my effort completely wasted or what benefits can I draw from this?
I saw that I don’t have any such workout further down the line in my plan and wonder if I should find some time to do it again at some point.