September 1, 2016 (Morning)
Exercise Type: Run
Weather: Brownwood Rec Paths 3 1/2 Golf Car Tunnels=Hills trying to beat Hermine
Comments:
Warm up easy with a tad bit jogging or walking.
Get some stretches in
Then:
Run 1.5 miles at tempo pace with minimal walking (maybe every half mile take a breather) shooting for 17 to 18 minutes
Walk 3 min (drink, stretch etc.)
Run 1 mile shooting for anywhere between 12 and 12:30
Walk 2 minutes
Run .5 miles shooting for 5:45 to 6:15 depending on how you feel after first 2 long intervals;)
Would like you to cool down an additional 1.5 miles at an easy and comfortable pace!!... Doesn't need to be fast but just trying to get some miealge in;)
Obviously paces depend on hills, terrain etc., but looking for harder type efforts on each long interval...
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
4.83 Miles | 1:04:19 | |||
1.5 Miles | 18:51 | 12:33 / Mile | ||
1.5 Miles | 18:26 | 12:17 / Mile | ||
1.5 Miles | 18:44 | 12:29 / Mile | ||
0.33 Miles | 8:18 | 25:09 / Mile | Cooldown |