October 12, 2011 (Afternoon)
Exercise Type: Run
Weather: Dece
Comments:
2-1-1 split short tempo with rest equal to 1 minute per mile of previous interval. Coach had set 5:45 as goal pace for me and I got wrecked by that after a mile. Splits were 5:48,5:59,6:02,6:19. No idea why the last mile was so slow since my heart rate was 168 when I finished. I guess my legs might be feeling Monday's 200's. Then headed with Jeff and MJ to Sudeck Track to do 6x200. Took these much easier than Monday. (39,41,37,38,36,38).
Abs: Ibis x 30
Ice bath: 10 minutes w/ MJ, CWade
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
8.5 Miles | 31:43 | |||
1.0 Miles | 7:35 | 7:35 / Mile | Warmup | Brooks Adrenaline GTS 11 Red/White |
4.0 Miles | 24:08 | 6:01 / Mile | Tempo | Brooks Adrenaline GTS 11 Red/White |
1.0 Miles | Recovery | Brooks Adrenaline GTS 11 Red/White | ||
1.5 Miles | Interval | Brooks Adrenaline GTS 11 Red/White | ||
1.0 Miles | Cooldown | Brooks Adrenaline GTS 11 Red/White |