November 12, 2014 (Afternoon)
Exercise Type: Run
Weather: Cloudy, dark, low 60s, slight wind
Comments:
4x1600m at American University with Jackson, Zeke and Tristan. I decided yesterday afternoon in my usual pre-workout dread that I would run four, even 5:15s, and exceeded my expectations. With six-hours of sleep and a proto-sore throat, I tried to lower them before the workout, perhaps to my expense. Looking back on it a few hours later, I may not have been working quite as hard as I should have, but I was happy with the consistency--still wishing to be next to Tristan and Zeke. Give or take a second, my splits were identical during all four: 76, 79-2:35 (this fluctuated the most), 79-3:54, 79-5:13. The whole team looked good as well, especially Isabel and Aisha. Light strength work when I got back: 25 supermen, 20 pushups and 20 back-bridge lifts.
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
8.48 Miles | 1:02:07 | |||
1.5 Miles | 12:13 | 8:08 / Mile | Warmup | |
3.0 Miles | 29:00 | 9:40 / Mile | Recovery | |
1600.0 Meters | 5:14 | 5:15 / Mile | Interval | |
1600.0 Meters | 5:13 | 5:14 / Mile | ||
1600.0 Meters | 5:14 | 5:15 / Mile | ||
1600.0 Meters | 5:13 | 5:14 / Mile |