- Miles:
- 5520 total / 436 in 2013
- Goal:
2:4x marathon
Stefan ran: Easy warm-up along co...
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- 12 miles
- 01:29 time
- 07:32 pace
- 1204 calories
- details
alright
6x 1000m repeats
18.91
km
01:29
07:32 pace
Easy warm-up along country roads around my Mum's home then 6x 1km repeats @ 5K pace with ~2 minute rests (the schedule had 5x 1200m on it but I did 6x 1000m... easier for my brain to calculate...). Target for the 1000m was ~3:36-ish -- actual splits were 3:39, 3:31, 3:32, 3:37, 3:37, 3:34. Sadly I didn't have a track so did this by feel on a road... not too bad overall but felt tired (all the driving ain't god for the legs!!). Easy/recovery day tomorrow :)
Nice K's! My favorite!
9 months ago • Like • 1 person
Great workout Stefan!! Not even the long driving hours stop you, you get your running in no matter what !!
9 months ago • Like • 1 person
Great workout, Stefan. Sitting still for so long definitely takes its toll. What's that law of physics... a body in motion tends to stay in motion... but a body at rest... Ah ha! That's America's problem! :)
9 months ago • Like • 1 person
Who are you? Where are these wicked-fast intervals coming from? I'm going to kill Tim for turning you into a speed demon - how am I supposed to outdo your upcoming marathon PR this fall? Really solid work Stefan, I have that workout in a few weeks and now know what I need to hit.
9 months ago • Like • 3 people
Wow, Stefan! Awesome stuff!
9 months ago • Like • 1 person
Easy recovery day tomorrow? I'll believe it when I see it :) Nice scary one today!
9 months ago • Like • 1 person
super as usual Stefan
9 months ago • Like • 1 person
nice work Stefan!
9 months ago • Like • 1 person
Nice repeats Stefan... the legs will appreciate all the work after all the driving
9 months ago • Like • 1 person
Looking good!!
9 months ago • Like • 1 person
Awesome!! Enjoy the easy day tomorrow! :)
9 months ago • Like • 1 person
Speedy old man! Well done! Send some speed my way :)
9 months ago • Like • 1 person
Nice, great, excellent! Have a great recovery tomorrow
9 months ago • Like • 1 person
Very nice Stefan! :)
9 months ago • Like • 1 person
Nice repeats!
9 months ago • Like • 1 person
Hammering it dude!!!
9 months ago • Like • 1 person
Its nice to mix up the intervals sometimes and run them on an unspecified course... ie where your not entirely sure just how far you have left to go (assuming you can avoid looking at the garmin) ... i think it helps with holding pace... besides its also good for the ego to completely blow past other runners occasionally
9 months ago • Like • 1 person
@Paul - it was with much regret that I didn't see any other runners out... so no opportunity to show off :(
9 months ago • Like
@Greg S. - thanks :) Yes, blame Tim... admittedly though I felt pretty tired on the last couple of repeats, you know when your form starts to break down. Plus there was some wind...was happy to get it over with!
9 months ago • Like
You are awesome.
9 months ago • Like • 1 person
Wow, great looking splits Stefan!
9 months ago • Like • 1 person
Great splits Stefan! Especially given your current mileage!
9 months ago • Like • 1 person