Training Log Archive: LarryBIn the 1 days ending Oct 20, 2016:
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Thursday Oct 20, 2016 #
7 AM
running (Track ) 1:01:28 [3] 6.13 mi (10:02 / mi)
shoes: Cascadia 10-2016
Run 2: Flat tempo run on roads, track, or TM:
a. Run 15:00 at Easy Pace to warm up.
b. 4 x 15 second flat strides.
c. Run 25:00 at Tempo Pace which is about 8:35.
d. Transition immediately back to normal Easy Pace of 10:15 for 5:00.
e. Run 10:00 more as slow and easy as you want.
Did this on the track at Acadia University in Nova Scotia.
a. Run 15:00 at Easy Pace to warm up.
b. 4 x 15 second flat strides.
c. Run 25:00 at Tempo Pace which is about 8:35.
d. Transition immediately back to normal Easy Pace of 10:15 for 5:00.
e. Run 10:00 more as slow and easy as you want.
Did this on the track at Acadia University in Nova Scotia.