February 13, 2012 (Afternoon)
Exercise Type: Run
Comments:
I almsot didn't run, because I had a bad day and I was really upset. I'm glad I decided to, though.
So I decided I was going to do a 4-mile tempo. I chose to run in a circle around Roath Park, because it's barely over 1 mile up the gradual hill to the top of the park, and then exactly 1 mile around the other side and back down to the bottom. This doesn't make for a very good tempo, though, because the pace is not at all steady. Also, I went out too fast. Anyone surprised?! :P
Here's my splits, so you can see just how bad they were. I started from the top of the park and went around twice, ending at the top again.
1 (downhill): 6:00
2 (uphill, slightly long): 7:10
3 (downhill): 6:35
4 (uphill, slightly long): 7:10
I think the bit of extra on miles 2 and 4 accounted for about 15-20 seconds. Even so, that is NOT a very steady pace. Although I'm sure the hills are partly to blame.
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
6.98 Miles | 50:35 | |||
1.44 Miles | 11:20 | 7:52 / Mile | Warmup | Asics Gel-Nimbus 13 |
4.1 Miles | 26:55 | 6:33 / Mile | Asics Gel-Nimbus 13 | |
1.44 Miles | 12:20 | 8:33 / Mile | Cooldown | Asics Gel-Nimbus 13 |