Run (Treadmill) 1:20:00 [4] 9.14 mi (8:45 / mi)
shoes: NIke 4.0
Run 2: Mid-week. Long hard workout but only 1 this week. 6 x 1M at the same pace as you averaged for the Half mar, with 1:00 of easy running in between each. Normal wu/cd.
I knew I needed to do this workout but I hadn't been feeling like it. Welll, good opportunity now! Of course, great run! Although I only did 5 intervals.
15 min warm up
5 min strides (4 X :20 sec @ 10.0 mph)
Started 1 mile repeats at 25 min
-- 2.59-3.59 miles @ 7.6 mph (7:53 m/m)
-- 1 min rest @ 6.0 mph
-- 3.71-4.71 miles @ 7.6 mph (7:53 m/m)
-- 1 min rest @ 6.0 mph
-- 4.84-5.84 miles @ 7.6 mph (7:53 m/m)
-- 1 min rest @ 6.0 mph
-- 5.97-6.97 miles @ 7.6 mph (7:53 m/m)
-- 1 min rest @ 6.0 mph
-- 7.10-8.10 miles @ 7.6 mph (7:53 m/m)
-- 1 min rest @ 6.0 mph
10 min cool down at 6.0 mph
Then walk cool down - 5 min, .78 miles