September 8, 2018 (Morning)
Exercise Type: Run
Comments:
Last weekebd to get a true long run in with Titusville...
This weekend I’m looking for 13 miles but as follows:
Run 2 miles easy
Run 3 miles shooting for HM pace effort(always depends on conditions and terrain but anything sub 11 would be great for right now in the heat)
Run 1 miles easy (can include short walks)
Run 2 miles at HM MArathon pace effort
Finish 5 miles as you feel....
This is long in the heat!
You will need to take in 100 calories of fuel at least or twice once and drink as needed.
I know last week you weren’t feeling 100% so just do what you cN to get through it one mile at a time;)
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
13.0 Miles | 2:27:42 | |||
1.0 Miles | 11:42 | 11:42 / Mile | Easy | |
1.0 Miles | 11:40 | 11:40 / Mile | Easy | |
1.0 Miles | 10:42 | 10:42 / Mile | Tempo | |
1.0 Miles | 10:48 | 10:48 / Mile | Tempo | |
1.0 Miles | 10:40 | 10:40 / Mile | Tempo | |
1.0 Miles | 11:56 | 11:56 / Mile | Easy | |
1.0 Miles | 10:42 | 10:42 / Mile | Tempo | |
1.0 Miles | 11:00 | 11:00 / Mile | Tempo | |
1.0 Miles | 11:43 | 11:43 / Mile | Easy | |
1.0 Miles | 12:20 | 12:20 / Mile | Easy | |
1.0 Miles | 11:01 | 11:01 / Mile | Easy | |
1.0 Miles | 12:10 | 12:10 / Mile | Easy | |
1.0 Miles | 11:18 | 11:18 / Mile | Easy |