February 7, 2011 (Afternoon)
Exercise Type: Run
Weather: Veale
Comments:
Short warm-up before Kamalsky drill series. The workout was 800/200, 600/200, 500/200, 400/200, 300/200, 200/200 with no rest between intervals and 3 minutes between sets. Goal paces were 69-75 per 400 for the longer first parts and 29-32 on the kick 200s. I was slower than this for all but the last 200.
Splits: 3:04 (2:31.7, 33.0); 2:32 (1:55.7, 37.0); 2:05 (1:40.3, 35.1); 1:52 (78.5, 34.3); 1:32 (58.0, 34.0); 71 (40.1, 31.3). Slow, but I'm glad I could close the last one hard. It's better than last week.
Stretch, then lift. upper body 300 for the lifts. Weights were manageable for me (read: light) but still a good workout.
Ice bath after everything else was done.
Sleep: 7hrs
RHR: 48
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
6.0 Miles | 0:00 | |||
0.62 Miles | Warmup | |||
2.25 Miles | Interval | Nike Zoom Victory Blue/White | ||
3.13 Miles | Cooldown |