July 7, 2011 (Morning)
Exercise Type: Run
Comments:
2x2 mile tempo + 1 mile hard. 3 minutes rest between intervals. Goal was tempo pace of 5:50/mi and close the mile at 5 or faster. Pretty much right on. The first interval was a bit fast, but the second interval was right on b/c it was on a treadmill. Ran the mile hard on feel alone (no splits). Kicked pretty hard on the last 50-75 meters to come in under 5. Improved on the last time I did this workout so progress. Next step might be to cut the rest. I like this workout though b/c a mile feels so short that it is like a sprint.
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
8.0 Miles | 28:12 | |||
2.0 Miles | Warmup | Asics Gel Nimbus 12 (b&w) 3 | ||
2.0 Miles | 11:33 | 5:46 / Mile | Tempo | Asics Gel Nimbus 12 (b&w) 3 |
2.0 Miles | 11:40 | 5:49 / Mile | Tempo | Asics Gel Nimbus 12 (b&w) 3 |
1.0 Miles | 4:59 | 4:59 / Mile | Speed | Asics Gel Nimbus 12 (b&w) 3 |
1.0 Miles | Cooldown | Asics Gel Nimbus 12 (b&w) 3 |