View Workout (andrew macmillan)
mile repeats
September 6, 2017 (Morning)
Exercise Type: Run
Weather: 65, turning to rain at end
Comments:
in neighborhood C-C-B loop (down, up, down).
1/3mi recovery between
5:58 (3:20)-5:59 (3:30)- 5:47 (3:40)- 5:44 (3:50)-6:31- decided last minute not to do 5th at same effort to avoid a "to the well" workout so close to ROC full, so dialed back to goal pace to see how it would feel- tired from workout and legs were whiny, but pace/effort felt really comfortable. Almost able to recover at that pace. Overall very strong! Parts of #4 felt easier than previous 2.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.0 Miles | 1:03:49 | |||
| 1.75 Miles | 13:30 | 7:42 / Mile | Warmup | |
| 1.0 Miles | 5:58 | 5:58 / Mile | Training | |
| 1.0 Miles | 5:59 | 5:59 / Mile | Training | |
| 1.0 Miles | 5:47 | 5:47 / Mile | Training | |
| 1.0 Miles | 5:44 | 5:44 / Mile | Training | |
| 1.0 Miles | 6:31 | 6:31 / Mile | Steady State | |
| 1.5 Miles | 14:20 | 9:33 / Mile | Recovery | |
| 0.75 Miles | 6:00 | 7:59 / Mile | Cooldown |