Week !5 NOS Run sessions
Run 1 done and done. 48 minutes total, 6.75 miles, 7:07 ave pace w/
10min w/u ~ 7:45
20 minutes @ 6:45
3x1 mile @ 6:30-6:45 (target 6:28 for 20 minutes) w/ 1 minute rest between each
1 mile intervals were all I could hold at the assigned pace. Get after it everyone!
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Did my 50 minute Brick run today by running to work and back this evening. 25 minutes each way. Spot on the 9:00 target pace.
Tuesday - Up early for 10 mile run. Mostly jogging except for miles 3, 5, 7, & 9 @ 8:12, 8:01, 7:54, 743. Rained Monday afternoon, so it was incredibly humid.
10 min w/u
4x800 (2) @ 6:27/6:18/6:10/6:17 (target 6:26)
18 minutes @ 7:00 (modified target of <7:00) <br />
The last 18 minutes were worse than the intervals... Fun times!
Run today went well.
60 minutes w/ 4 x 800: Target pace of 8:44. Actual:
4:15 (8:30)
4:15 (8:30)
4:11 (8:22)
4:11 (8:22)
Still having a bit of a hard time slowing the intervals down enough, but I felt good and kept the rest of the run comfortably at Z3 (9:00) pace.
I had a 3 X 800 and a 1X1 mile. Dialed in 8.8 mph on the treadmill (1% grade) then followed that up with 1.5 mile Z3 @ 8.6 mph.........was a brutal workout for me and made my Thurs morning bike very tough this morning...
1st 1/2: 3:13 (6:26)
2nd 1/2: 3:18 (6:36)
Mile: 6:39
The Rest (a bit over 1 mile): 6:47 pace
Completed a repeat of Wed run this morning per the run hack - 3 X 800 and a 1X1 mile. Dialed in 8.8 mph on the treadmill (1% grade) then followed that up with 1.5 mile Z3 @ 8.6 mph.........this was tough but not as brutal as Wed for some reason.
connect.garmin.com/activity/148733311
Swam 2,600M last night and will hit the pool again this evening. That should soften me up for the morning 75 min V02 bike ride.......
I had to flip Sunday's run to Friday, and Saturday's workout to today, since I spent all day yesterday (14 hours!) at a robotics competition with my team (who made it to finals last night and qualified for State Championships - yay!). Friday's run was supposed to include the 2 x 1m at Z4, but I ended up taking the dogs on a muddy trail run in the pouring rain. So I did two repeats of a one mile section of trail that includes 1000' elevation gain instead. No time splits for it, but I am pretty sure I was at Z4
connect.garmin.com/activity/149153243
Sunday run complete!
Ran the St Pete Rock n Roll 1/2M today in 1:39:44 -- about 7:36 pace. I needed to break 1:40 to get in the first wave for the 2013 Pikes Peak Ascent, but I wasn't too pleased about the result. It was really cold (still just 37 degrees when I finished). I held onto almost perfect 7:20s for the first 6 miles, but we turned into the wind and my hips were just tightening up in the cold. I guess I can't handle cold weather anymore. Anyway, I need to rethink my running approach.
I planned to swim some this afternoon with a pull buoy just to loosen up, but the lifeguards didn't cover it last night and the water dropped to 72. I'll take it easy tomorrow then back to the hard work.
@S2 wow ... 5 1mile repeats at Z4 ... did you pass any airplanes
Started my "10k to my first HM in 5 weeks" project.
-15°C, Warm-up gets a different perspective, i needed the MS to unfreeze myself.
My first 80min run ever, legs/hips were sour yesterday but I feel great today.
http://connect.garmin.com/activity/148942702