This was a fun run! I haven't done any real speed work in months so I wasn't exactly sure what to expect. This was one of the workouts from one of the two plans I've been working from. The goal was 3 interval fast miles with easy recovery between. The other plan called for 3 fastish miles sandwiched between warm-up and cool-down. I opted for this workout because I wanted to run the faster miles. It called for the 3 fast miles to be at 5K pace. I'm not really sure what my 5K pace is so I decided to make it 6:00. :-)
Pretty pleased with the results. I could have gone a little faster on each mile but wanted it to be more realistic to what I think my current 5K pace is. Fast mile 1 is slightly down hill, mile 2 is slightly up hill and mile 3 is basically flat. Fun to see a 5:XX there! (I'm kinda wondering what my mile PR could be.)
| Mile |
Time |
HR |
HR % |
Max HR |
| 1.5 |
Easy Warm-Up |
|
|
| 1 |
6:02:00 |
157 |
84% |
169 |
| 0.5 |
Easy |
|
|
|
| 1 |
6:05:00 |
167 |
89% |
174 |
| 0.5 |
Easy |
|
|
|
| 1 |
5:55:00 |
163 |
87% |
171 |
| 1.5 |
Easy Cool-Down |
|
|
|
| Total Miles |
7 |
162 |
86% |
|
Fast Miles
Avg. Pace |
6:00:40 |
|
|
WT |
| Temp |
52 |
Humidity |
82 |
|
| Dew Point |
46 |
Wind |
3 |
152 |
But Jesus looked at them and said, “With man this is impossible, but with God all things are possible.”
| 