Tuesday, June 12, 2007

Tuesday track workout


This is actually a 9-miler. My Garmin didn't get satellite until I got to Kezar, 1.5 miles from my house.

Anyway, we did our warmup through the panhandle - it was a nice change from our normal Stow Lake loop. After that, we went back to Kezar to pick up a few more people, and then we headed out to do fartleks (as Matt said, it's Swedish for "speed play", not a gastrointestinal issue!). This was also a nice change from our normal track workout, but it was definitely not easy!

Here's what we did (I did this twice):
2 minutes at 5k pace (about 7:17)
2 minutes recovery (ez)
1 minute at mile pace (6:20ish)
2 minutes recovery
5 minutes at tempo pace (7:53)
3 minutes recovery

It was definitely hard, but it made me realize that I've got a lot more in me that I might have thought! That one minute sprint actually felt pretty good!

Map
 
Elevation (ft.)
 
Pace (min/mile)
 
Splits
MilePace (min/mile)Speed (mph)Elevation
Gain
actual+/- avgactual+/- avg
19' 13+0' 076.5-0.1-23 ft
29' 06+0' 006.6-0.00 ft
319' 06+10' 003.1-3.5+17 ft
48' 04-1' 017.4+0.8-13 ft
58' 43-0' 226.9+0.3-6 ft
68' 44-0' 216.9+0.30 ft
79' 32+0' 266.3-0.3-19 ft
end9' 27+0' 216.3-0.3-45 ft
Versus average of 9' 05 min/mi

Posted from bimactive.com

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