http://connect.garmin.com/activity/159960425
533D035Q
536pm: HHS Track
Scheduled: Warm-Up + (3 x ½ mile with ½ mile Rest) +
Cool-Down
I needed to put together the half miles in 3:48 (7:36/mile).
7.01 miles done in 57:35 at 8:13/mile
There was no warm-up because I thought I was running Easy at
the start of the run and 0.30 miles in I noticed I was running @ 5K pace. I am not kidding. Okay…I guess no warm up tonight. The half miles (goal 3:48) done in 3:47,
3:41, 3:33,
3:43, 3:42,
and 3:43.
I am running FASTER.
Of note though I did have the recovery periods at 0.50 miles vs 0.25
miles…Not sure if that is counterproductive to the workout…will have to look
that up again.
I know that reps should be done with as much recovery as
needed to do the next rep at proper pace.
Forgot about half mile repeats and mile repeats…at times 90-120 second
recoveries I remember seeing…at other times full recoveries (equal recovery).
At any rate…………..this workout clearly is an “A” workout! Have to say it is good to see an "A" rating for an interval workout. Was difficult getting out of the C and B range...but I think I am there. The distance is becoming more familiar to me at this pace.
Oh by the way…this will mean nothing to anyone who reads
this: I saw B.L. today and discussed his races and the HHS track team. ACorn: If you read this, I am totally serious about Protein and building Upper Body. I am registered for a Tough Mudder and will run that on 7/14/12 in VT. 10-12 miles of running…but really 27
obstacles that will need to be dealt with.
The running aspect is not a concern.
But the Upper Body Strength needs work. Thanks for this link http://www.amazon.com/Running-Anatomy-Joseph-Puleo/dp/0736082301
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:03:47
|
0.5
|
0
|
0
|
7:34
|
|
2
|
0:04:30
|
0.5
|
0
|
0
|
9:00
|
|
3
|
0:03:41
|
0.5
|
0
|
0
|
7:21
|
|
4
|
0:04:32
|
0.5
|
0
|
0
|
9:04
|
|
5
|
0:03:33
|
0.5
|
0
|
0
|
7:06
|
|
6
|
0:04:38
|
0.5
|
0
|
0
|
9:15
|
|
7
|
0:03:43
|
0.5
|
0
|
0
|
7:26
|
|
8
|
0:04:32
|
0.5
|
0
|
0
|
9:03
|
|
9
|
0:03:42
|
0.5
|
0
|
0
|
7:23
|
|
10
|
0:04:32
|
0.5
|
0
|
0
|
9:05
|
|
11
|
0:03:43
|
0.5
|
0
|
0
|
7:25
|
|
12
|
0:04:14
|
0.5
|
0
|
0
|
8:28
|
|
13
|
0:04:00
|
0.5
|
0
|
0
|
8:00
|
|
14
|
0:04:25
|
0.5
|
0
|
0
|
8:51
|
|
15
|
:05.0
|
0.01
|
0
|
0
|
8:17
|
|
Summary
|
0:57:35
|
7.01
|
0
|
0
|
8:13
|
| 