Miles:
2353 total / 162 in 2013
Goal:

Improve times while maintaining health. 5k goal 22:45. Half marathon goal sub 1:55:00. Just Do It! :)

John Seamonson ran: Felt a little sluggis...

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  • 7 miles
  • 01:05 time
  • 09:00 pace
  • 844 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
good Hartland Arrowhead - Track and trails (paved) 7.25 mi 01:05 09:00 pace

Felt a little sluggish at the start and I forgot my running gloves, so I had to run with my hands in my jacket pockets from time to time. Pretty stupid since I stood outside at a Lacrosse game in the morning and forgot my gloves then too. Really stupid!

Almost got hit by a deer too! Heart was thumping then! It came within 10 feet of me, so that explains why I got a nice split on mile 5. :) Also saw two ducks going for a swim, so it made the run entertaining.

It was a fun, yet challenging workout.
15 minute warmup
10 x (30 sec turnover; 1:30 recovery)
5 x (2 minutes 5k pace (7RPE); 1 minute recovery)
15 minutes steady

My pacing was a little slower than I wanted on the 5k efforts (7:55ish pace), but I did it without looking at my Garmin. Efforts were all by feel. Smooth and consistent today.

Splits: 9:46, 9:13; 8:41, 8:47 (crossed a road), 8:35, 9:11, 8:54, 2:10 (last quarter)

about 1 year ago