5,4,3,2,1 mile MP intervals. Long run 18.24 miles at 7:45 pace. #running #twit2fit

Oct 10
2009

15 miles of marathon pace intervals, in 5,4,3,2, and 1 mile intervals. 18 mile long run. Felt pretty good, despite lingering cough.

- 1.2 mile warm-up, 10:16 (8:35/mi)
- 5 mile MP interval, 38:52 (7:46/mi) Note: this was mostly uphill.
- 5 minute recovery, 0.61 mi
- 4 mile MP interval, 29:36 (7:24/mi) [mostly downhill]
- 4 minute recovery, 0.46 mi
- 3 mile MP interval, 22:50. (7:37/mi)
- 3 minute recovery, 0.35 mi
- 2 mile MP interval, 15:09 (7:35/mi)
- 2 minute recovery, 0.24 mi
- 1 mile MP interval, 7:25
- 0.37 mi cool down 3:11 (8:36/mi)

Share and Enjoy:
  • Digg
  • Sphinn
  • del.icio.us
  • Facebook
  • Mixx
  • Google Bookmarks
  • StumbleUpon
  • TwitThis
Blog Traffic Exchange Related Posts
  • Starting to build a little momentum I'm probably a couple of weeks away from being able to run any kind of long run outside--in part from recovery, but mostly from happily being blind-sided by the responsibilities of having a second child at home. I'm glad I never thought about the implications of having a new baby......
  • RunningAHEAD - Strings_n_88keys's log: View Workout RunningAHEAD - Strings_n_88keys's log: View Workout. MACHINE Sets Reps Weight "Total Weight" Seated Chest 3 13 175 6825 Butterfly 3 13 85 3315 Lat Pull 3 17 70 3570 Dips 3 17 130 6630 Crunches 3 17 100 5100 Tricep Extension 3 17 60 3060 Leg Curl 3 14 100......
  • Cold, wet, but fruitful 16-mile in 2:26:03 (9'00"/mile) this morning #twit2fit I ran in the 45 degree rain this morning, starting about 8:30 in the morning.  I had originally intended to run with a group from work this morning at 8 am downtown, but the thunder, lightning, and downpours canceled that.  However, by 8am at the house, things had cleared up......
  • Running streak? Day 2. #twit2fit 2.5 miles in 24'15". Ok, so I've been cleared to run, but last vacation last week brought about a number of factors that made it hard to actually do so.  It really pained me to be at the beach (Gulf Shores) and not be able to run from Gulf Shores......
  • Day 1, Week 5: Hundred Pushup Program and Stength Exercises Earlier First day of week 5 of the hundred pushup program:Recovery period was extended by dog duties. I tried yesterday, but didn't have the energy to get past the first 40 pushups.1Set tally, "-"=60-second recovery period. "[#]"=maxPushups: 40-32-30-25-[44], 171 total.Had planned on running 6 miles at lunch, but hip/back pain was......

Tags: , ,