Week 5 - Run
Watt? 4 X 1 today on the t-mill, hit'em at 6:28 and let the mill do the work. 7.25 miles total. I'm a day ahead due to a 5K this weekend.
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Watt? 4 X 1 today on the t-mill, hit'em at 6:28 and let the mill do the work. 7.25 miles total. I'm a day ahead due to a 5K this weekend.
Comments
4x1 mile for the advanced....the intermediate only has 2 x 0.5 and 1 x 1 mile for the first run of the week, is that right?
Way to hit em Hayes!!! Good job.
Jonathan - I am not sure of the intermediate, I am on Adv also
I did my intervals today on the track with my team here in California. Steve and I host a track session every Tuesday and have a great group. It was 31 degrees and the sky was beautiful. Just a perfect run all around for me. I am just getting back into the swing of things after a week of very little training in week 4 due to a prcedure/test done on me. The results came back negative so I am GOOD to go!! The perspective on this run was gratefulness. I LOVE to run and it felt great to run FAST!!!
4 x 1 mile at TP which for me is supposed to be 7:12. WELLLLL....I just ran and pushed the pace because it felt so good and I was with a friend!!! Miles were 6:51, 6:41, 6:35, 6:36
SO Glad to be BACK!!!
Carrie
I took it upon myself to increase (I'll probably get shouted at.........), no idea if I'm right but didn't feel right to do 2x 0.5 and 1x1 so on the treadmill I did 10 minutes at LRP, 3 x 8 minutes at tempo pace and another 6 minutes at HM pace all with 5 minute "rests" at LRP. Legs feel pretty jaded after that........
4 x 1 miles here:
Dun!
Nicely done comrade! You are starting to worry me.....you speed is gaining on me.
After my marathon, I hope to be able to gain a little distance from you in the Vdot pacing area.
It's all relative Mr. Ambrose. Slower than 2 months ago AND I was running with Tom and another friend who were doing in the 6:15ish pace range. I am not the fastest kid in da Haus, but I get the WORK done.
BTW - I am focusifying my OS on the run starting this week. So here I come! {THWACK!}
Nice work John. I'm definitely not looking forward to the run tomorrow.
Hey John:
Here's a little whack back at you!
4 x 1 miles
1) 7:30 pace ; 2) 7:30 pace ; 3) 7:24 pace ; 4) 7:19 pace
Not to worry my friend; I know what you are thinking. This is my last significant run effort until the marathon this weekend. I just wanted to let the legs have some fast turnover intervals.
Good job, brotha! Run a great marathon this weekend! You have worked hard and don't let that clown in your office beat you.
Yo guys,
Had to postpone the run till tomorrow as the pregger started getting some contractions. If I know my luck, she will go into labor during my second interval tomorrow. 4X1? You guys are advanced plan right? I just got 2 X 1/2 and then 1 x 1.
Anyone pick up some goodies at Trisports.com on Monday. They had a store wide 25% off sale. Just finally got me a pari of Newtowns. Luv em? Hate em? All I know is Im gonna be hurting for the next month.
GV
6:11
6:06
5:58
5:59
tom
4 X 1 miles . Got it done channels you NorCal guys
1st = 6:02
2nd = 6:01
3rd = 6:03
4th = 6:04
Total = 55:32 for 8 miles
6:21
6:18
6:18
6:11
Entire workout (7:18 min/mi):
Duration: 1:17:10
rTSS: 115 (0.896)
NGP: 7:11 (224.2 m/min)
Distance: 10.143 mi
Elevation Gain: 1387 ft
Elevation Loss: 1346 ft
Grade: 0.1 % (41 ft)
Min Max Avg
Speed: 1.7 10.8 8.2 mph
Pace 5:33 34:29 7:18 min/mi
Altitude: 173 440 317 ft
Glad that is over.
It was raining pretty hard when I went to do my run so i went to teh gym for my first OS treadmill Workout...
When I got done and went outside it wasnt raining but snowing?!
Anyways the treadmill made me feel totaly different that running outside. But it does make you hit all your intervals at a constant pace so besides boredom it was a great workout!
I'm gonna have to step up and start getting faster or Coach P and some of the other guys are going to catch me soon....
5:47, 5:48, 5:47, 5:47
Hit 'em on the Tmill this morning. 6:30, 6:29, 6:27, 6:24. Last one took a bit extra between the ears. Not as bad as I thought it might be.
Really needing to focus on the stretching post-run these days.
Mike
4x1 as 7:33, 7:28, 7:21, and 7:19
7 miles total and done.
Leigh, way to knock the ball out of the park and show this team what it means to be consistent! I'll use this for this afternoon's 4 X1 s!!
This is another data point to prove my case about non-human team members in the OS. The scary thing is that these guys just keep doing it day after day, week after week!!
Tom, amazing!! Not much more I can say...send some mojo my way please!
Somebody lit this group on fire today! Michael, just incredible pace/consistency! I had to take and Endurox break after reading a few of these posts today!
4 x 1 mile at 6:58 ea....glad its over.
Whoa dude!, tough route
- more than a 100ft elevation/mile avg and 10 miles+ with 4 X1 inserted! The week 5 mojo is exceptionally strong!
I'm COMING!!!!
Matt,
I was nearly as consistent but 2 mins per mile slower! Great running.
Vince
Got it done during lunch. Perfect weather, but I was a bit askeerd of this workout.
TP=6:38
6:33
6:37
6:55 (bit of a hill)
6:44
I was hoping to do an 8 mile loop, but I procrastinated too long (see above comment about being a chicken) and had to get back for a conf call. Rest intervals were about 2 1/2 to 3 minutes.
6.4 miles 45:46. Funny thing is, two years ago, this was my hour loop.
Dave
Run done at lunch. Halligan, hopefully I will be shaving 15-minutes off my time in two-years. Very inspiring!
2x1/2 and 1x1 in the books. The last mile was an SOB because the wind started blowing about 30 mph along my lake route. Pace held, but that hurt!
Haven't loaded data but
1. pace 7:57
2 pace 7:57
3 pace 8:01
Totally within 5 beat margin of error for my 8:02 TP.
I know and I'm glad you are because it is getting me motivated to run harded and start eating right again!
I'm coming for you Trent . . . as soon as I recover!!
Just finished my Sunday session at lunch today. Less then 18hrs of recovery,
3 X 1 Mile @ 6:28 each. 5 miles total....got the wu/cd short to get back to work.
Next up a 5K on Saturday....