May 27, 2014 (Afternoon)
Exercise Type: Run
Weather: Field House
Comments:
21' warm up
drills and strides (and a massive poop), and jump rope
6 X 3 laps(735m)/2.5'
10' cool down
chin ups
Felt smooth. JK and I traded the lead for each interval, never really passing each other. Made an effort to keep my laps at 45" (which is a 15' 5k pace). This workout was just what I needed to regain some confidence. We did our final lap in 40" though and that felt just fine.
This article, although crudely-written, was the reason for my restrained effort today:
http://www.letsrun.com/news/2006/09/wejo-speaks-why-i-sucked-in-college/
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
11.81 Kilometers | 45:45 | |||
4.7 Kilometers | 21:02 | 4:28 / Kilometer | Warmup | |
0.4 Kilometers | 1:05 | 2:42 / Kilometer | ||
735.0 Meters | 2:17 | 3:06 / Kilometer | Interval | |
735.0 Meters | 2:15 | 3:03 / Kilometer | Interval | |
735.0 Meters | 2:16 | 3:05 / Kilometer | Interval | |
735.0 Meters | 2:15 | 3:03 / Kilometer | Interval | |
735.0 Meters | 2:15 | 3:03 / Kilometer | Interval | |
735.0 Meters | 2:10 | 2:56 / Kilometer | Interval | |
2.3 Kilometers | 10:10 | 4:25 / Kilometer | Cooldown |