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Time based effort

February 16, 2018 (Morning)

Exercise Type: Run

Comments:
*So i didn't realize i needed to hit the lap button every 15 mins...it got confusing. also i did have some pauses for intersections and once to stretch my hamstring cuz it got crampy...stretched after and will roll it with the stick when i get home tonight

Time based long effort

Warm up .5 miles easy

Run for 45 min. Starting at a bit faster than regular easy pace effort but you are trying to speed up every 15 min.
We've done something like this before, but The kicker is that if possible,.... I would love for you to NOT look at pace on the watch until it is over. You can hit split every 15 min. If you want, but I want you to go more by feel than anything!

So effort wise, you are running the first 15 min. at maybe 80% effort and then the next 15 at 85 to 90% and the last 15% at 90 to 95% effort.
So you are working pretty hard by the end!)

Depending on conditions, the pace may not change too much but that is ok as long as the effort does.

It will be hard not to look at the watch but beneficial. I think if you listen to your body and keep that first 15 min within yourself you will be able to get a fast overall pace.
Again don't even worry about how many miles you hit until the end , but like I said if you want to hit split every 15 that would be good to know for end results;)

Cooldown easy another .5 miles

Distance Duration Pace Interval Type Shoes
6.41 Miles 1:05:41
1.01 Miles 12:07 11:59 / Mile Warmup  
1.53 Miles 15:00 9:48 / Mile Speed  
1.0 Miles 9:22 9:22 / Mile Speed  
1.0 Miles 9:17 9:17 / Mile Speed  
1.0 Miles 9:48 9:48 / Mile Speed  
0.17 Miles 1:34 9:12 / Mile Speed  
0.7 Miles 8:33 12:12 / Mile Cooldown