January 12, 2011 (Morning)
Exercise Type: Run
Weather: Inside
Comments:
The plan was to do a 2 mile warm-up on the track, 4 mile tempo at 6 min. pace on the treadmill, and cooldown on the track. All the treadmills were still full after the warm-up so I did the workout on a 200m track. It was a bit annoying to be turning left in the equivalent of lane 2 of Veale for 6 total miles, but it turned out ok. Checked my pace after 1 lap hoping for 45 but it was a 40 instead. Managed to slow the pace from that, but not enough. It ended up being too fast for a tempo. I would estimate this a 10k pace though b/c I definitely could have kept this up for more. That means I would have had a really nice 8k PR if I kept going. I am feeling like I am in really good shape. I just need to start including a long run each week.
Increased or maintained the pace each mile.
5:36, 5:36, 5:31, 5:25 (22:11)
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
8.0 Miles | 22:11 | |||
2.0 Miles | Warmup | Asics Gel Nimbus 12 (Black) | ||
4.0 Miles | 22:11 | 5:32 / Mile | Asics Gel Nimbus 12 (Black) | |
2.0 Miles | Cooldown | Asics Gel Nimbus 12 (Black) |