View Workout (Jennifer Jones)
Long run
July 29, 2018 (Morning)
Exercise Type: Run
Comments:
*the last 2 speed sets were on the hilliest part. Made the 2nd easy longer to get up the 6% incline big Bertha lol
We definitely need a HM specific one in sooner than later.
So for today, I’m looking for 11 to 12 miles as follows,...
Run the first 3 miles easy
Run the next 4 miles with .5 moderate, .5 easy pattern
Finish last 4 to 5 miles easy and as you feel.
Main goal is to finish and to have a lot of quality time on your feet. I did throw a little bit of tempo in there to be able to use a differnt Anaerobic energy system, but the majority of the run is easy and aerobic and as you feel.
With that said , it should be a bit faster than 15:30 pace;)
As you know, You WILL need fuel at least once or twice. And plenty of drink along the way.!!!
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 12.0 Miles | 2:21:43 | |||
| 1.0 Miles | 11:29 | 11:29 / Mile | Easy | |
| 1.0 Miles | 11:21 | 11:21 / Mile | Easy | |
| 1.0 Miles | 11:26 | 11:26 / Mile | Easy | |
| 0.5 Miles | 4:49 | 9:38 / Mile | Tempo | |
| 0.52 Miles | 5:56 | 11:24 / Mile | Easy | |
| 0.5 Miles | 4:55 | 9:50 / Mile | Tempo | |
| 0.75 Miles | 9:16 | 12:21 / Mile | Easy | |
| 0.5 Miles | 5:03 | 10:06 / Mile | Tempo | |
| 0.5 Miles | 6:17 | 12:33 / Mile | Easy | |
| 0.5 Miles | 5:27 | 10:54 / Mile | Tempo | |
| 0.5 Miles | 6:33 | 13:06 / Mile | Easy | |
| 1.0 Miles | 12:46 | 12:46 / Mile | Easy | |
| 1.0 Miles | 12:23 | 12:23 / Mile | Easy | |
| 1.0 Miles | 11:43 | 11:43 / Mile | Easy | |
| 1.0 Miles | 13:00 | 13:00 / Mile | Easy | |
| 0.73 Miles | 9:19 | 12:45 / Mile | Easy |