Running (Track) 34:17 [2] 4.29 mi (7:59 / mi)
weight:57.2kg shoes: Asics Gel-DS Trainer 13
62F, mostly cloudy - Track at Withrow with JFT group. Light turnout. The plan was for 1.5mi warm up, 10x strides, 6xmile repeat w/ 2:00 rest, then 1mi cool down. I only got in 4xmile because I was trying to run with a new person in the group, to get her acclimated.
This session includes warm up, cool down, inbetweens, plus running 3x400m with Danielle.
Speed/Track intervals (Strides) 5:25 [3] 1.2 km (4:31 / km)
ahr:160 max:171 shoes: Asics Gel-DS Trainer 13
10x100m strides w/ ~20m recovery.
Speed/Track intervals (1600s) 23:58 [4] 4.0 mi (6:00 / mi)
shoes: Asics Gel-DS Trainer 13
4x mile (w/ 400m recovery):
5:58.48 -- 164/174
5:59.89 -- 170/181
6:00.00 -- 177/186
6:00.00? -- 178/182
I messed up the time on the last repeat, but the last 1200m was run @6:00 pace. Legs were getting tired after the 4th, so I'm glad it was a shortened workout. It's probably a good thing since I haven't done much speedwork on the track all winter.
Stretching warm up/down 10:00 [0]
Strength (Calisthenics) 18:00 [2]
Mammoth core.