Training Log Archive: iansmithIn the 1 days ending Sep 16, 2015:
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Wednesday Sep 16, 2015 #
4 AM
Running 36:34 [1] 7.14 km (5:07 / km) +42m 4:58 / km
shoes: 201507 Mizuno Wave Inspire 11
Because I'm only a crack in this castle of glass.
10 PM
Running 56:02 10.05 km (5:34 / km) +4m 5:34 / km
shoes: 201505 Inov-8 Flite 230
10x400m intervals. I ran around MIT for twenty minutes to warmup, then did 8 minutes of drills - explosive leaps, high knees, butt kicks, grapevines, and backwards running. I then ran 10x400m in groups of 4 with 1 minute rest between each bout and 2 minutes between each group. My target pace was about 1:24 - not particularly fast, but quick enough given my shoddy recent speedwork. It started to burn at around the 6th bout.
Splits:
89, 83, 83, 81; 86, 84, 83, 83; 84, 79
Splits:
89, 83, 83, 81; 86, 84, 83, 83; 84, 79
Running 5:46 [1] 0.87 km (6:40 / km) +1m 6:38 / km
shoes: 201505 Inov-8 Flite 230
A little cool down before my recovery burrito. I also biked home afterwards.