Site:
http://www.bodynsolesports.com
Miles:
2240 total / 600 in 2013
Goal:

2013 Goals--Obtain a sub-90 minute half-marathon PR. Run 40+ miles at the 8-hour Howl ultra in August. Have a great time running with friends!

Marc Mills ran: This was hard. Speed ...

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  • 4 miles
  • 00:23 time
  • 06:13 pace
  • 302 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
great Speed work 3.75 mi 00:23 06:13 pace

This was hard. Speed workout this week was 10 x 600m with 2 minutes of rest after each. 1st set of five were 200m HARD and followed by 400m at 5k pace. Four minutes rest then another set of five that started with 400m at 5k pace and followed with 200m HARD. Psychologically, the second set was easier; running 400m and going right into a fast 200m. This is going to pay off, right? :-)

Set #1 (Hard 200m, 400m 5k pace)
39.9, 1:41.4
39.1, 1:41.9
39.1, 1:41.2
39.0, 1:38.8
39.5, 1:37.9

Set #2 (400m 5k pace, hard 200m)
1:42.1, 40.2
1:41.0, 40.3
1:41.1, 40.5
1:39.4, 39.1
1:39.6, 37.8

about 1 year ago