Training Log Archive: PjwolfIn the 1 days ending Oct 25, 2016:
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Tuesday Oct 25, 2016 #
8 AM
Running intervals 1:00:08 [0] 6.42 mi (9:22 / mi)
ahr:144 max:179 shoes: Nike AirZoom Pegasus 33
Ladder workout outdoors on a flat road, or on the TM. After an easy 15:00 warmup and a few short strides, run 1 x 6:00, 1 x 4:00, 1 x 2:00, 1 x 4:00, 1 x 6:00 with 2:00 very easy jog recoveries between each. Go about 10K pace for the 6:00 “steps”, 15 seconds a mile faster for the 4:00 steps, and as fast as you can for the 2:00 step. Finish with another 10:00 - 15:00 easy run cool-down. Here are the paces I did:
6:00 @ 8:00 minute mile
4:00 @ 7:48 mm
2:00 @ 6:45 mm
It was tiring but overall I felt good on this run. I did it on the treadmill (For the past couple of weeks my Garmin has been weird on the treadmill run paces. Way slower than I'm actually running. Used to be off by about a 1/4 of a mile, now it's off by over a mile. Not sure why.)
6:00 @ 8:00 minute mile
4:00 @ 7:48 mm
2:00 @ 6:45 mm
It was tiring but overall I felt good on this run. I did it on the treadmill (For the past couple of weeks my Garmin has been weird on the treadmill run paces. Way slower than I'm actually running. Used to be off by about a 1/4 of a mile, now it's off by over a mile. Not sure why.)