View Workout (Liam Albrittain)

Return to Log

DCCCLXXVII

July 13, 2015 (Morning)

Exercise Type: Run

Weather: 70, raining

Comments:
I got up at the usual time and attempted a 3-4-5-4-3 minute ladder at cruise pace, with recovery lasting half the length of the next interval. Route was Glebe, Old Dominion, Lorcom, Military, Pollard. The workout featured two, major hills on the final two streets, but otherwise consisted of flat or slightly downhills segments. The penultimate one I extended in order to reach the top of Military. I'm still trying to figure out exactly what a cruise, or 5k+24 seconds, feels like. On the one hand, it's harder than a tempo; on the other hand, Farwell wrote that all it's not all out and you're just trying to get out of your usual running comfort zone. I definitely achieved that, but feel adrift and uncertain without a working GPS watch. I wore the Asics today instead of the more appropriate Nikes because of a slight pain in my right plantar fascia.

Strength work: all the ab exercises of Boardman core, 60-second side-plank dips, 4x15 supermen, calf raises, 25 pushups.