- Miles:
- 9263 total / 1424 in 2013
- Goal:
To figure out a goal
Andy Frey ran: Today's workout was 3...
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- 14 miles
- 01:37 time
- 07:08 pace
- 1347 calories
- details
Today's workout was 3 miles warm up then 4 x 3k, descending from goal MP to equivalent 10k pace with 3 minutes jog in-between . Aimed for 6:50, 6:35, 6:20, 6:10. I could tell by the slow warm up and how unrelaxed the 6:50 interval felt that this would be tough today. I also realized that the course I chose wasn't the best because of some tighter corners and treed areas that put my Garmin out of whack. Hit 6:50, 6:35, 6:22 (was right on 6:20 until I got in the trees at the end), 6:09. Took to the street on the last one for a straighter shot. Hit a light for a few seconds which was a bit of a cheat, but the last 1/2 mile was uphill too. Phew, this felt tough!!
That sounds like a good speed workout!
7 months ago • Like
Tough workout this morning, but you still rocked it. Awesome work.
7 months ago • Like
Great workout!
7 months ago • Like
Great job hitting this one despite not feeling it, a tough workout to keep up the motivation on.
7 months ago • Like
Great work today Andy.......Awesome speed work!!
7 months ago
6:09?! That is freaking flying my friend. Seriously, this is a great workout, Andy. Be proud of this.
7 months ago • Like
Plus, when you're figuring out how to manage that effort over the hills etc. it's great. And, 3k is not an easy distance. (and to respond to what you wrote, I feel the same way about dudes that run 2:20 or 2:15 or whatever, it's all relative.)
7 months ago • Like
Sheesh! 3k is hard! And 6:09 pace??? Damn!
7 months ago • Like
Holy @#$@ awesome run Andy!
7 months ago
Killer run! Speed and volume!
7 months ago • Like • 1 person