PM - 3 miles on hilly stretch of closed road - 1/4 mile intervals - fast down/recovery up.
| Split |
Time |
Distance |
El Gain |
El Loss |
Avg Pace |
| 1 |
0:01:28 |
0.25 |
0 |
17 |
5:55 |
| 2 |
0:02:11 |
0.24 |
52 |
21 |
8:59 |
| 3 |
0:01:18 |
0.25 |
0 |
51 |
5:09 |
| 4 |
0:02:17 |
0.25 |
39 |
0 |
9:02 |
| 5 |
0:01:14 |
0.25 |
0 |
41 |
4:52 |
| 6 |
0:02:21 |
0.25 |
50 |
0 |
9:32 |
| 7 |
0:01:18 |
0.25 |
11 |
58 |
5:17 |
| 8 |
0:02:13 |
0.25 |
43 |
0 |
8:57 |
| 9 |
0:01:24 |
0.25 |
0 |
27 |
5:36 |
| 10 |
0:02:29 |
0.25 |
49 |
21 |
9:55 |
| 11 |
0:01:19 |
0.25 |
15 |
58 |
5:21 |
| 12 |
0:02:27 |
0.25 |
34 |
0 |
9:55 |
| Summary |
0:22:06 |
3 |
293 |
295 |
7:22 |
AM - Track workout with Alex
5k
pyramid workout ... my goal is to get Alex do be able to run a sub 21 minute 5k
this fall ... so I wanted him to get comfortable with that pace and see how he
handled it as the workout progressed. He did great, and then told me he wanted to time himself in a 100 meter, where he proceeded to smoke
me by about 5yardfs … so I guess the day has arrived where he is officially
faster than me! Crap!!
A 20:40 5k equates to a
6:40 pace, which is basically 1:40 per 400 or 25 seconds per 100. I paced
Alex on these intervals, trying to hit 25 sec per 100 by hitting my lap button
at each 100. I actually was running a
little faster, as I was in Lane 2 the whole way. He nailed the splits for the whole workout …
said he couldn’t do the final 1600, but I told him to just do his best, &
he held the pace for it.
800 meter -
Warmup
400 meter -
1:40 (1:40) - actual time is in parantheses
400 meter -
Recovery
800 meter -
3:20 (3:13)
400 meter -
Recovery
1000 meter - 4:10 (4:08)
400 meter -
Recovery
1200 meter - 5:00 (4:59)
400 meter -
Recovery
1600 meter - 6:40 (6:39)
800 meter
Recovery
5k Pace - 3.1 miles (20:39)
Easy Pace - 2 miles
As far as my mileage, I
guess you could say I am taking a mid-summer break from high mileage! | 