PM - Tempo Run
* Did about 2miles wu (8:00 & 8:15 pace) then did 2 mile repeats at 5k pace with 1:30 recovery between (mile 1 @ 6:03 / mile 2 @ 6:00) then did 1.25 miles at CD pace (8:40 and walked a little bit) -- did this run around the neighborhood.
Total time ~ 40 minutes
Showing posts with label tempo. Show all posts
Showing posts with label tempo. Show all posts
Thursday, September 17, 2009
Thursday, September 3, 2009
9.2.09
PM - Tempo Run
* 4.3 miles - ran around the neighborhood. Did 10min WU then did 1 mile @ 6:00 / pace then recovered for 1.5min then did 1 mile at 5:58 / pace then did 10min CD. Overcast and windy with light rain, puddles on road - stiff headwind on Ocean Drive with tailwind on First St. -- Good run overall.
total time ~ 35 minutes
* 4.3 miles - ran around the neighborhood. Did 10min WU then did 1 mile @ 6:00 / pace then recovered for 1.5min then did 1 mile at 5:58 / pace then did 10min CD. Overcast and windy with light rain, puddles on road - stiff headwind on Ocean Drive with tailwind on First St. -- Good run overall.
total time ~ 35 minutes
Thursday, August 27, 2009
8.26.09
PM - Swim & Run
* Swim at Brooks - did 200 wu ( 100ez / 100 kick) then did 4x400 (with first 100 at very hard effort then settled in for 300) - was trying to simulate race situation where there will be hard effort to first buoy. Felt pretty good on those efforts (5:39 [1:10] ; 5:42 [1:16] ; 5:42 [1:19] ; 5:52 [1:20] ) -- then i did 5 min cd with pull buoy / paddles.
Total swim time = ~ 43 min
* After the swim I went out for a tempo run around the office park by the gym - ran on the sidewalk and did 2 miles WU (7:42 ; 7:44) then did 2 miles @ tempo pace (7:02 ; 6:43 ) - it started pouring rain right when I was starting the first mile so it kind of threw off my pace a bit but I settled in for the second mile. After that I did a mile CD - 9min (jog pace).
Total run time = ~ 40min
* Swim at Brooks - did 200 wu ( 100ez / 100 kick) then did 4x400 (with first 100 at very hard effort then settled in for 300) - was trying to simulate race situation where there will be hard effort to first buoy. Felt pretty good on those efforts (5:39 [1:10] ; 5:42 [1:16] ; 5:42 [1:19] ; 5:52 [1:20] ) -- then i did 5 min cd with pull buoy / paddles.
Total swim time = ~ 43 min
* After the swim I went out for a tempo run around the office park by the gym - ran on the sidewalk and did 2 miles WU (7:42 ; 7:44) then did 2 miles @ tempo pace (7:02 ; 6:43 ) - it started pouring rain right when I was starting the first mile so it kind of threw off my pace a bit but I settled in for the second mile. After that I did a mile CD - 9min (jog pace).
Total run time = ~ 40min
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