First snow of the season...only about 5 cm stayed down by the time I was able to get out and had to start and finish in the park (snow on the trails all melted)
w/u
- run to bike path and fields then funnies in baseball diamond area
(high knees, kick backs, karaoke, 2 foot long hops w optional kip)
w/o
- 2 loops of the 4H (~2 km)
- 20 minutes of 45 paces on 1 minute: follow the leader with various paces
- 2 loops seeded count down on the 4H again
w/d
walk run to parking lot
Running warm up/down 19:42 2.08 km (9:29 / km) +3m9:25 / km ahr:117 max:152 shoes: mizuno wave rider 19 (45-2E)
Running intervals 8:54 1.96 km (4:33 / km) +1m4:32 / km ahr:152 max:161 shoes: mizuno wave rider 19 (45-2E)
Running intervals (with rest) 19:54 2.77 km (7:11 / km) +3m7:09 / km ahr:144 max:156 shoes: mizuno wave rider 19 (45-2E)
Running intervals 8:18 1.96 km (4:14 / km) +1m4:13 / km ahr:162 max:169 shoes: mizuno wave rider 19 (45-2E)
Running warm up/down (run part only) 1:41 0.23 km (7:12 / km) +6m6:23 / km ahr:119 max:137 shoes: mizuno wave rider 19 (45-2E)