March 20, 2013 (Night)
Exercise Type: Run
Comments:
2x1200, 3x800, 4x400 with 90 second rest between reps and 3:00 jog rest between distances. The times weren't amazing but I felt really relaxed and efficient the whole time if that counts for anything. The 800s and the first 400 in particular felt really good. I did the first 400 in 62 seconds and didn't feel like I was moving fast at all. The pace came very readily and naturally. On the last couple 400s the 90 second rest started to catch up to me and I started to get that lactate build up/tying up feeling.
as an aside, I fucking hate how everyone who runs on this track insists in running in lane 1. Guess what, if you're some fat, middle-aged cunt chatting it up with your equally fat, middle-aged cunt of a friend as you saunter around the track at 20 minute mile pace, you should not be in lane 1! I had to go around people like 2 or 3 times every lap and a bunch of times I had to go all the way out into lane 3 on the curve because people were walking side by side in lanes 1 and 2.
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
8.78 Miles | 18:45 | |||
3.5 Miles | Warmup | |||
1200.0 Meters | 3:37 | 4:51 / Mile | Interval | |
1200.0 Meters | 3:38 | 4:52 / Mile | Interval | |
800.0 Meters | 2:25 | 4:51 / Mile | Interval | |
800.0 Meters | 2:24 | 4:49 / Mile | Interval | |
800.0 Meters | 2:23 | 4:47 / Mile | Interval | |
400.0 Meters | 1:02 | 4:09 / Mile | Interval | |
400.0 Meters | 1:06 | 4:25 / Mile | Interval | |
400.0 Meters | 1:05 | 4:21 / Mile | Interval | |
400.0 Meters | 1:05 | 4:21 / Mile | Interval | |
1.3 Miles | Cooldown |