Miles: 12
Time: 1:29:20
Avg Pace: 7:27/mile
Workout: Recovery Run
Temp: 33 Degrees, Wind 10SE
Calories: 1425
Total Ascent: 0 ft
Avg HR: 156 bpm
Miles this week: 22
Pretty good workout, for a treadmill anyway. There are a lot of pros & cons about treadmill work. One huge CON, is that today was a 12 miler ... I would have rather been outside, but sleet and icy footing forced me inside at my gym (pictured left).
I ran a Progressive Run today. I started at a comfortable speed, and then "progressively" increased the speed each following mile until it became uncomfortable. It's one of the tougher treadmill workouts I do, but I like it because it takes the focus off of the hypnotic the churning belt.
Here are the splits ...
Mile 1 ... (Warm up 8:45)
Mile 2 ... (Warm up 8:15)
Mile 3 ... 7:55
Mile 4 ... 7:40
Mile 5 ... 7:25
Mile 6 ... 7:14
Mile 7 ... 7:11
Mile 8 ... 7:05
Mile 9 ... 6:58
Mile 10 ... 6:54
Mile 11 ... 6:33
Mile 12 ... (Cool down 7:12)
Overall, I felt pretty good about it. It's 5 weeks until Austin, and that was the fastest "Week 5 - Monday Run" I've ever had ... but it was on a treadmill, so ...
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| Legacy Park Community Center |
I ran a Progressive Run today. I started at a comfortable speed, and then "progressively" increased the speed each following mile until it became uncomfortable. It's one of the tougher treadmill workouts I do, but I like it because it takes the focus off of the hypnotic the churning belt.
Here are the splits ...
Mile 1 ... (Warm up 8:45)
Mile 2 ... (Warm up 8:15)
Mile 3 ... 7:55
Mile 4 ... 7:40
Mile 5 ... 7:25
Mile 6 ... 7:14
Mile 7 ... 7:11
Mile 8 ... 7:05
Mile 9 ... 6:58
Mile 10 ... 6:54
Mile 11 ... 6:33
Mile 12 ... (Cool down 7:12)
Overall, I felt pretty good about it. It's 5 weeks until Austin, and that was the fastest "Week 5 - Monday Run" I've ever had ... but it was on a treadmill, so ...
Solid. Very solid. I'm going to do my speed work on the eliptical today. 6 X 1 mile in HR Zone 4. I gave it a test run last night on one interval and it was brutal. Not a bad brutal. I should be back on land this weekend.
ReplyDeleteI did some speed work out in the snow/cold today, but I wasn't out too long. I debated about using the mill, but the cold and snow won out!
ReplyDeleteNice times on the mill. I did a 20 mile incline workout Saturday on one. Maybe we can meet up for a sec. at Austin. Perhaps rendezvous at a certain pacer before the race.
ReplyDeleteAbout Austin, that sounds good - I'll get with you when it gets closer.
ReplyDeleteGreat work... looks like a killer 12 miles!
ReplyDelete