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treadmill tempo

January 24, 2011 (Afternoon)

Exercise Type: Run

Comments:
the roads were pretty rough today, so most of the guys were running on the indoor track. i decided that my feet/ankles/calves couldn't handle that many days a week on the track, so i elected to run on the treadmill, which would be better??

so here was the goal workout:
8x 1000m at tempo pace
coach told me: each one in 3:31, which is roughly 5:40 pace/mile
for some reason, i thought it was: 3:31, or roughly 5:20 pace/mile.
so i set the treadmill to 11.2 mph, or 5:21 min/mile, which equals about a 3:20 1k, but i ran for 3:31, so i calculated it to be an extra 50 for each interval.
i got unlucky and landed an old treadmill, which sounded like it was going to fall apart under my massive weight, and, in fact, halfway through my second interval, it shut off and stopped working. at which point i proceeded to find another equally old treadmill to finish on.

it was a good workout, i felt relaxed and not too fast--comfortable.

after, wk3 day1 lift, eagle 2x 15, hips x15, 5x 20pushups