Training Log Archive: O Steve!In the 1 days ending Apr 23, 2017:
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Sunday Apr 23, 2017 #
Run 1:01:52 [3]
Last intervals before 5K test race next saturday....
wanted to test my race goal with a workout by going
3 x 4:30 at 5K goal pace (8:57/mile) 2:30 recovery...(old matrix treadmill corner)....
and then 1 x 3:00 at 8:57-8:40-8:00 pace ramp up with 1:30 at 8:00 to mimic sprint to the finish line....
based on how I felt, I would say I have a shot at 28:00 flat.....but with a slight net uphill finish 28:10 is my final goal....this would compare favorably to my 28:20 in the Fall on a dead flat course....
we will see....
wanted to test my race goal with a workout by going
3 x 4:30 at 5K goal pace (8:57/mile) 2:30 recovery...(old matrix treadmill corner)....
and then 1 x 3:00 at 8:57-8:40-8:00 pace ramp up with 1:30 at 8:00 to mimic sprint to the finish line....
based on how I felt, I would say I have a shot at 28:00 flat.....but with a slight net uphill finish 28:10 is my final goal....this would compare favorably to my 28:20 in the Fall on a dead flat course....
we will see....
weight training 13:00 [3]
stretch 7:40 [3]