12-03-2009, 12:44 PM
(This post was last modified: 12-03-2009, 12:50 PM by Quiquesubway.)
Good morning!
Yesterday I ran 32:00 almost 7KM @ 4:50 average at 4PM 81 degress F and 52% Humidity--i always take these variables under consideration since I live in the Caribbean.
Today's practice was 5 X 2KM @ 8:20
Started at 6:40am
Ended at almost 8:00am
Warmed-up: 3.485K w/ 4 back to backs (20:33)
2K @ 8:19.83 (4:10.32/4:09.51)
2K @ 8:24.57 (4:10.25/4:14.32) *almost quit!
2K @ 8:14.38 (4:08.17/4:06.21)
2K @ 8:16.36 (4:06.68/4:09.68)
2K @ 8:16.30 (4:07.38/4:08.92)
Cool-down: 1664m @ 9:10 and 5 minutes of stretching. No time for sit-ups! Probably tonight.
Total Training Time 1:17:57
Feedback-
In my 2nd and 3rd Rep, by the 1600m my pace was @ 4:17 per Km so i had to make several sprints in order to accomplish my goal. I will continue traying to make the exact pace. I train with a Forerunner 405 GPS Garmin and I forgot turning off the AutoLap feature. Seems to me it wasn't as accurate as it should. Nevertheless, the track i trained at today is old and you can't see the 100m marks.
My last two Reps I felt very well; I was floating! To my luck, today's weather was partly cloudy @ 75 degrees F with a Humidity of 62%
I rested 90 seconds only. Was I supposed to rest 1:10 instead?
Thanks!
Yesterday I ran 32:00 almost 7KM @ 4:50 average at 4PM 81 degress F and 52% Humidity--i always take these variables under consideration since I live in the Caribbean.
Today's practice was 5 X 2KM @ 8:20
Started at 6:40am
Ended at almost 8:00am
Warmed-up: 3.485K w/ 4 back to backs (20:33)
2K @ 8:19.83 (4:10.32/4:09.51)
2K @ 8:24.57 (4:10.25/4:14.32) *almost quit!
2K @ 8:14.38 (4:08.17/4:06.21)
2K @ 8:16.36 (4:06.68/4:09.68)
2K @ 8:16.30 (4:07.38/4:08.92)
Cool-down: 1664m @ 9:10 and 5 minutes of stretching. No time for sit-ups! Probably tonight.
Total Training Time 1:17:57
Feedback-
In my 2nd and 3rd Rep, by the 1600m my pace was @ 4:17 per Km so i had to make several sprints in order to accomplish my goal. I will continue traying to make the exact pace. I train with a Forerunner 405 GPS Garmin and I forgot turning off the AutoLap feature. Seems to me it wasn't as accurate as it should. Nevertheless, the track i trained at today is old and you can't see the 100m marks.
My last two Reps I felt very well; I was floating! To my luck, today's weather was partly cloudy @ 75 degrees F with a Humidity of 62%
I rested 90 seconds only. Was I supposed to rest 1:10 instead?
Thanks!