High-Octane

Whoo...Hooo... This was a FUN RUN...!

I keep looking at the RLRF schedule thinking I didn't do it right but I'm pretty sure what I did was correct. It's the first Repeat Workout that I felt like it was actually easy :-) As you can see I met all of the paces and started increasing my speed after the first half. I ran the last 400m in 71 sec. but could have run it a little faster. Still had some energy so I ran my cool-down @ 7:50 pace which felt good. I hope, from now on out, the workouts are this easy...ha ha...!

12/28/2011
Mile		HR	HR %			HR	HR %
2	8:28	137	Warm-Up
400m	1:26:00	145	78%	400m	1:24:00	146	78%
1:30 Min	Recovery			1:30 Min	Recovery
400m	1:24:00	148	80%	400m	1:21:00	150	81%
1:30 Min	Recovery			1:30 Min	Recovery
400m	1:24:00	147	79%	400m	1:22:00	151	82%
1:30 Min	Recovery			1:30 Min	Recovery
400m	1:23:00	148	80%	400m	1:20:00	150	81%
1:30 Min	Recovery			1:30 Min	Recovery
400m	1:24:00	150	81%	400m	1:21:00	151	82%
1:30 Min	Recovery			1:30 Min	Recovery
400m	1:23:00	148	80%	400m	1:11:00	156	85%
2:30 Min	Recovery			1:30 Min	Recovery
				2	7:50	150	Cool-Down
Avg Repeat Time	1:21:55
						Total Miles	7
High School Track
50Âș - Light Breeze
Target: Repeats - 10-20 Min. Warm-up, Stretch, 2 x (6 x 400 @ 1:27 (5:48 pace), 1:30 Min. Recovery Between Each), 2:30 Recover between Each Set, 10 Min. Cool-down. Actual: 2 Miles Warm-up, Repeats, 2 Miles Cool-Down. This was the most fun I've had doing Repeats. Felt like I could have done them faster!

Ecclesiastes 9:10
“Whatever your hand finds to do, do it with all your might, for in the grave, where you are going, there is neither working nor planning nor knowledge nor wisdom.”