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treadmill tempo progression

December 30, 2010 (Morning)

Exercise Type: Run

Weather: Veale

Comments:
11:30a; WU treadmill
5mile progression tempo, incline +1.0, first 2 @ 5:45, second 2 at 5:35, 5th mile @ 5:25. Ended up taking 1:00rest before the 5th mile.
CD indoor track, middle mile with Strongsville senior Alyssa that Barnes coaches.

I planned on just doing 5-6 miles at a steady effort 5:40-5:45, but when Coach met me, we decided on 2miles at 5:45 (10.5mph), 2miles at 5:35 (10.9mph), and 1mile at 5:25 (11.2mph), no rest in between those intervals so basically a progression tempo with everything at +1.0 incline.

Felt smooth for the first 2 miles, was good for the 3rd mile but started to struggle and exit tempo effort in the 4th mile. When I was finishing the 4th mile, I couldn't fathom ratcheting the speed up and not falling off the back of the treadmill. So I completed the 4th mile, hopped off for a 1:00rest grabbed water and wiped off sweat, then hopped back on for the 5th mile. The first 800 of mile 5 was at 11.2mph, the 3rd 400 at 11.6mph, and the 4th 400 at 12.0mph. Felt smooth on the last mile, that 1:00rest was critical.

I was slightly annoyed I couldn't just run the 5miles straight without a small rest, but in hindsight its not that big of a deal, and this was still a good workout. I forget the overall time for the tempo, so the 28:00 that it says below is just an estimate, the details above are correct, with the 2 times that the treadmill had to get up to speed from 0mph.