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Bumpy Intervals

September 8, 2010 (Morning)

Exercise Type: Run

Weather: 65, little wind

Comments:
Frustrating that I have to drive here to do a workout (5.5-6 mile run from my house as of now), but I have to bring flats, spikes, water, so it makes sense to do it anyways? I gmapped a 1K loop on bumpy that I assume was within a 1% error. I ran the loop going my easy pace (I think it was 6:40, its tough to tell on the grass though) and i finished the loop at 4:11 = 6:41 pace. Perfect. I'll get someone with a GPS out here at some point. But this will be my go to 1K loop for the next few weeks.

Goal was between 6 to 8 intervals at 3:07-3:10 pace. 3 minutes rest. First 5 would be in flats, then switch to my new spikes until I died. I gave myself extra rest after the 5th to change my spikes and continue my recovery. 3 minutes was plenty. Results:

3:05.6 (2:57)
3:08.2 (2:54)
3:07.2 (2:54)
3:09.7 (2:54)
3:12.1 (5:13)
3:10.0 (2:51)
3:07.3

Legs felt tired before I started, so I'm pretty happy with my results. I COULD have done another, but this last one took A LOT out of me. I would like to know the actual distance though. I was running based off of feel, but these times are somewhat meaningless without an accurate distance.

Side note, my spikes KICK ASS. I've never had a cross country spike feel like this before. It makes it feel like I'm running track in CC. Nike did a fantastic job with these victory XCs. Can't wait to rip out an 8K in these.

Had a sneezing/allergy fit at the end of the run. Sometimes this happens to me in september. Just keep the bennadryl nearby.

Distance Duration Pace Interval Type Shoes
10.5 Miles 0:00
4.5 Miles   Mizuno Wave Elixir III - Alpha
4.0 Miles   Ohana Racer
2.0 Miles   Nike Zoom Victory XC