View Workout (Dave Carter)

Return to Log

cut-down intervals

November 5, 2008 (Afternoon)

Exercise Type: Run

Weather: amazing

Comments:
3200 tempo @ Half M pace (5:50) - goal 11:40, 2:00 rest
2 x 1600 @ 10k pace (5:30) - goal 5:30, 1:30 rest
1 x 1200 @ 5k pace (5:13) - goal 3:55, 1:00 rest
1 x 800 @ 3k pace (5:04) - goal 2:32, :45 rest
1 x 400 @ 1600 pace (4:40) - goal :70

11:35 , 5:31 , 5:31 , 4:02 , 2:38 , :70

original plan was 2x1200 , 2x800, 2x400, but I wouldn't have been able to speed up with each shorter distance, so I cut one of each. determined my lactate threshold is between 5:47 & 5:31 mile pace... because it feels like I could go forever at tempo pace but 10k pace kills me. yay for not having a high lactate threshold...

Good news: 1) new flats feel great 2) looking forward to half marathon because of sweet long runs and long tempos
Bad news: Gonna get demolished in the PhiK because I'm not in 5k shape - haha