Today was the second day of working in the "pink, red, and orange" training zones. Pink speed involves a moderate pace between 80 and 85 percent effort with 10-15 seconds of rest. Red speed involves a bit faster pace still below sprinting speed at 86-93 percent effort with around 10 seconds of rest. Orange speed is 93 percent effort and up and is also referred to as "best average," or the fastest pace one can hold with the least amount of rest (typically right around 5 seconds or so).
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