Thursday, March 11, 2010

10x1 minute on with 1 minute "off" recovery

Today I decided to do a little bit of speed work. The last time I ran this workout I really liked it - so back to the 10x1 minute "on" with a 1 minute "off" recovery. I did a nice long (for me) 15 minute warm up. Then I was off...as usual with me and intervals the first five were good, six through eight felt miserable and then I was zoning out on nine and ten. Each "on" segment was about 10-15 seconds faster than 5k PR time - about 6:30-6:35 each "on". Overall I felt pretty good throughout today's run, but today being day #12 in a row I'm starting to feel it (a new record for me).

Total Mileage: 5 miles
Total Time: 42:16
Average Pace: 8:27

Splits (Avg. Speed / Max Speed / Number of "on" segments)
9:02 / 8:00 / 0
8:29 / 6:01 / 2
7:45 / 5:45 / 3
8:01 / 5:49 / 4
8:58 / 5:48 / 1

http://connect.garmin.com/activity/26705533

I'm hoping to get my long run in on Saturday (and keep the streak alive) but the weather is supposed to be nasty - 80% chance of rain with 30mph+ winds. Maybe I'll just sleep in.

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