November 13, 2013 (Night)
Exercise Type: Run
Weather: low 30's, clear
Comments:
Ran a split tempo with Mike Steere from Emil's schedule. 2x2mile with 2 in rest between. Goal was 6:15-6:20/mile.
Paces:
12:35(6:20/6:15)
12:35(6:20/6:15)
So I was dead on pacewise. HR was 184 afterward which isn't terrible for me. Felt okay in general.
Did 4x200 on the indoor track afterward, goal of 38-40. Hit 40, 38, 38, 39 but the last one was messed up because I had to close a door that someone left open too long and was making that terrible annoying beep sound.
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
6.5 Miles | 25:10 | |||
1.0 Miles | Warmup | Ghost 6 Lime/Navy | ||
4.0 Miles | 25:10 | 6:17 / Mile | Tempo | Ghost 6 Lime/Navy |
1.0 Miles | Recovery | Ghost 6 Lime/Navy | ||
0.5 Miles | Interval | Ghost 6 Lime/Navy |