May 21, 2015 (Morning)
Exercise Type: Run
Comments:
Long hill repeats; South Lumpkin. One mile warm up then 7:20 up and easy back down. Repeat up 3 times, but after last up, run 1 mile easy home. The ups will be at 7:20. This is perceived LT pace for up hills. You need to be able to repeat the ups at consistent pace. I want you to push hard up the hills, but remember you have to do 3 of them. It is the equivalent of a 1.8mile total tempo of ups. Practice form( knee lift, arm drive comfortably, not bending at waist). Easy mile home.
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
5.0 Miles | 16:40 | |||
1.0 Miles | 8:20 | 8:20 / Mile | Warmup | |
0.6 Miles | ||||
0.6 Miles | ||||
0.6 Miles | ||||
0.6 Miles | ||||
0.6 Miles | ||||
1.0 Miles | 8:20 | 8:20 / Mile |