Felt flat and took Tuesday off. First time in bigger Kinvaras just arrived. Feet felt fine.
I messed up my treadmill tempo and had a longer warm up and shorter cool down but overall it worked ok. Still 55 mts 8 miles.
Int Distance |
Total Time |
Speed |
0.125 |
1.21 |
6.2 |
0.125 |
2.27 |
7.1 |
0.125 |
3.31 |
7.2 |
0.125 |
4.34 |
7.3 |
0.125 |
5.35 |
7.4 |
0.125 |
6.35 |
7.5 |
0.125 |
7.34 |
7.6 |
0.125 |
8.31 |
7.7 |
0.125 |
9.27 |
7.8 |
0.125 |
10.22 |
7.9 |
0.125 |
11.16 |
8 |
0.125 |
12.08 |
8.1 |
0.125 |
13.00 |
8.2 |
0.125 |
13.90 |
8.3 |
0.125 |
14.79 |
8.4 |
0.125 |
15.68 |
8.5 |
0.25 |
17.42 |
8.6 |
0.25 |
19.15 |
8.7 |
0.25 |
20.85 |
8.8 |
0.25 |
22.54 |
8.9 |
0.25 |
24.20 |
9 |
0.25 |
25.85 |
9.1 |
0.25 |
27.48 |
9.2 |
0.25 |
29.09 |
9.3 |
0.25 |
30.69 |
9.4 |
0.25 |
32.27 |
9.5 |
0.25 |
33.83 |
9.6 |
0.25 |
35.38 |
9.7 |
0.25 |
36.91 |
9.8 |
0.25 |
38.42 |
9.9 |
0.25 |
39.92 |
10 |
0.25 |
41.44 |
9.9 |
0.25 |
42.97 |
9.8 |
0.25 |
44.53 |
9.6 |
0.25 |
46.13 |
9.4 |
0.25 |
47.76 |
9.2 |
0.125 |
48.59 |
9 |
0.125 |
49.44 |
8.8 |
0.125 |
50.32 |
8.6 |
0.125 |
51.21 |
8.4 |
0.125 |
52.12 |
8.2 |
0.125 |
53.06 |
8 |
0.125 |
54.02 |
7.8 |
0.125 |
55.01 |
7.6 |
|