Aaron
First 4 were at a 7-7:30 pace. Then did 10/mile for the next mile and finished with a 8 minute mile. Cool down walk and that was it.
- Miles:
- 169 total / 0 in 2013
- Goal:
24 hour Ultra using crossfit endurance principles
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Aaron logged 169 miles.
Last workout over 1 year ago. Help get them back on track!
Entries
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RUN
6 mi 00:51 08:30 pace
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RUN
alright 6 mi 00:52 08:39 pace
easy warm up....
5 x 800m at 6:30 pace with 2 min rest
Finished with 3 miles at 7:30 pace -
RUN
7.5 mi 00:59 07:49 pace
Did first half around 830 then the last half sprints
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RUN
20 mi 02:53 08:39 pace
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RUN
6 mi 00:52 08:41 pace
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RUN
3 mi 00:30 10:00 pace
speed work
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RUN
good 10 mi 01:33 09:19 pace
Went out around 10/mil, returned a little under 9/mile, slight ankle soreness but went away after a few miles. I think it's just scar tissue though
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RUN
7 mi 01:07 09:37 pace
Beach run, nice and easy
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VELO
8 mi 00:30 16.0mph pace
warm up, 2 rounds tabata on stationary bike at level 12 with 4 minute rest in between
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RUN
3 mi 00:30 10:00 pace
4 x 400 m on treadmill at 10% incline, ran 7.0mph
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RUN
6 mi 00:58 09:37 pace
Nice and easy beach run, first 2.5 were with a friend in vibrams so a little slower start.
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FIT
00:45
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FIT
01:15
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RUN
5 mi 00:42 08:28 pace
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RUN
8 mi 01:07 08:25 pace
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RUN
5 mi 00:43 08:30 pace
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RUN
6 mi 00:51 08:33 pace
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VELO
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RUN
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RUN
7 mi 01:09 09:52 pace
Good, 5am run to work, nice and easy
Aaron
