March 11, 2011 (Afternoon)
Exercise Type: Run
Weather: Cloudy, Cold, Windy
Comments:
headed down to the track and found that pictures hadn't started yet. then the fh girls decided they would run a mile tt during our practice time..bitches. the 800 went first & durst ran well, but leading the whole thing with the wind kinda screwed him & chou passed him in the last 25m. going into the 3k tt for the last few roster spots i didnt know what to expect because of peak mileage, hard wed workout, and 10mi yesterday. no one wanted to take the lead early so i figured id pay my dues & someone could take it later. went out in 72s for a few laps then rob took it over & slowed down a good amount to 75s. at the mile (4:58) adian and i both got around rob and i let aidan take it & he got the quarters down pretty good. i was content to let him take the wind until 500 to go where i made a move and held it through the line. big neg split; last 1400 was equivalent to 4:47ish mile. the whole race i felt really relaxed and even the last 500 i had more gears that i didnt need to tap. aidan and i then went on a cd and came back to do 10x200 (200 jog recov) at 35s with a few 34s in there somewhere. they felt effortless as well, once i got into the rhythm. longer cd back to the house.
aidan and i both ended up getting the 2 spots which is solid
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
10.86 Miles | 1:13:35 | |||
2.0 Miles | 15:30 | 7:44 / Mile | Warmup | Asics Gel - DS Trainer 15, III |
3.0 Kilometers | 9:05 | 4:52 / Mile | Race | Nike Zoom Mamba |
2.0 Miles | 14:30 | 7:14 / Mile | Easy | Asics Gel - DS Trainer 15, III |
2.5 Miles | 16:30 | 6:36 / Mile | Cruise | Nike Zoom Mamba |
2.5 Miles | 18:00 | 7:12 / Mile | Cooldown | Asics Gel - DS Trainer 15, III |