February 19, 2017 (Morning)
Exercise Type: Run
Comments:
**hot lol
This can be done sat. Or Sunday...
Looking for 11 to 12 miles as follows:
Run the first 3 miles at a steady descent pace.
Maybe 11 to 11:30
Run mile 4 very easy(really want you to consciously slow down)
Run miles 5-7 at a steady pace again(whatever that may be on that day)
Run mile 8 very easy
Run miles 9-11 at a steady pace again
Optional 12th mike cooldown
We haven't done a significant long run in awhile so be sure to be prepared.
I would suggest fuel a few times throughout!
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
12.0 Miles | 2:21:37 | |||
1.0 Miles | 10:52 | 10:52 / Mile | Long | |
1.0 Miles | 11:08 | 11:08 / Mile | Long | |
1.0 Miles | 11:12 | 11:12 / Mile | Long | |
1.0 Miles | 12:28 | 12:28 / Mile | Long | |
1.0 Miles | 11:12 | 11:12 / Mile | Long | |
1.0 Miles | 11:59 | 11:59 / Mile | Long | |
1.0 Miles | 11:39 | 11:39 / Mile | Long | |
1.0 Miles | 12:48 | 12:48 / Mile | Long | |
1.0 Miles | 11:32 | 11:32 / Mile | Long | |
1.0 Miles | 12:10 | 12:10 / Mile | Long | |
1.0 Miles | 11:38 | 11:38 / Mile | Long | |
1.0 Miles | 12:59 | 12:59 / Mile | Long |