Tuesday, January 09, 2007

3x 800-600-400-200 Workout

Myers Field, slight wind on the final straight. Wore the windbreaker vest, headband and gloves. Changed into racing flats for the workout. Brought water, but not enough for the run home. The first 800-600 take something out of your legs. Took one minute recovery between repetitions and the full five minutes between sets.

Went for a pace of 5:20, between 5K and 10K was scheduled. Am I dreaming as in is this too fast? Trouble is I feel it should be there but don’t have a recent race to say it is there. Should I be running a time trial? End result, was able to work the assigned pace without it being a mental\physical straining struggle.

1st

2nd

3rd

800

800

800

200

40.05

39.06

38.86

200

40.84

40.75

40.66

200

42.35

41.43

41.07

200

43.82

41.72

40.76

Time

2.47

2.42

2.41

Average

41.77

40.74

40.34

600

600

600

200

39.87

38.63

38.67

200

40.78

40.08

41.43

200

40.16

40.27

41.52

Time

2

1.59

2.01

Average

40.27

39.66

40.54

400

400

400

200

39.52

39.44

39.27

200

40.02

40.36

40.04

Time

1.2

1.2

1.2

Average

39.77

39.9

39.66

200

200

200

200

38.11

36.98

34.15

w\u=30:23 w\133 AHR

track=43:26 w\144 AHR

c\d=30:49 w\139 AHR

Total 12 miles, am, 37, fair, felt good, cold virus 90%+ gone!

2 comments:

  1. Great workout, very consistent!

    ReplyDelete
  2. Smokin' times, nice going!

    ReplyDelete