View Workout (Heather Miller)
speed work on the rec plex tri bike route.
August 25, 2015 (Morning)
Exercise Type: Run
Comments:
6:19 pm. nice and cool evening. Was supposed to meet at Lutheran High, but a soccer game was being played. So Mike Wehr and Sean and I drove to the flats on the bike route part of the rec plex tri.
I did their speed work which was 3 x 2400 1st 800 at 20 sec slower than your 5k pace, 2nd 800 at 10 seconds slower than 5k pace, last 800 at 5k pace. My goal was 8:35; 8:25; 8:15.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.93 Miles | 1:04:18 | |||
| 1.5 Miles | 15:14 | 10:09 / Mile | Warmup | Pure Flow 3 blue |
| 1.5 Miles | 12:19 | 8:12 / Mile | Speed | Pure Flow 3 blue |
| 0.24 Miles | 2:38 | 10:58 / Mile | Recovery | Pure Flow 3 blue |
| 1.5 Miles | 12:44 | 8:29 / Mile | Speed | Pure Flow 3 blue |
| 0.17 Miles | 3:05 | 18:08 / Mile | Recovery | Pure Flow 3 blue |
| 1.5 Miles | 12:13 | 8:08 / Mile | Speed | Pure Flow 3 blue |
| 0.52 Miles | 6:05 | 11:41 / Mile | Cooldown | Pure Flow 3 blue |