Frank Ackerman ran: A little Wednesday pr...

Track and share your training!

Dailymile makes it easy to keep track of your workouts. Map your routes and share with a community of active people.

Sign Up
  • 4 miles
  • 00:36 time
  • 09:22 pace
  • 508 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently 4/5 Effort.
    effort 4/5
good Another quarter of a half taper 3.85 mi 00:36 09:22 pace

A little Wednesday progression run. Lunge matrix and 5 min slow jog warmup (with two stops to retie a shoe!), 15 min at easy pace, 5 min at half marathon pace, and 10 min slow cooldown jog, with Stick leg massage to close things out. Splits:
Mile 1 - 10:18
Mile 2 - 8:48
Mile 3 - 8:15
Mile 3.85 - 10:21
Fastest mile - 7:57

about 1 year ago