Miles:
3152 total / 629 in 2012
Goal:

17:59 5k, 36:59 10k, 56:59 15k, 2:59:59 at Grandma's Marathon, 1:19:59 Half Marathon

Sean S. ran: About 1.75 miles warm...

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
  • 9 miles
  • 01:02 time
  • 07:18 pace
  • 994 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently 4/5 Effort.
    effort 4/5
great Tempo Monday 8.52 mi 01:02 07:18 pace

About 1.75 miles warm up, and then a five mile tempo. The plan was 1 mile at tempo (6:30ish), 1 mile 10 seconds faster, 1 mile at threshold (7:00ish), 1 mile at tempo, and 1 mile 10 seconds faster. It was hard to dial in all the different paces, let me tell you what:
1. 6:34 (3:17 + 3:17)
2. 6:24 (3:16 + 3:08)
3. 7:10 (3:37 + 3:33)
4. 6:33 (3:17 + 3:16)
5. 6:10 (3:10 + 3:00)

Those splits make it look much more even than it was; I felt like I looked at my watch every .1 miles and had to recalibrate my pace. I'm not unhappy with it, and it was a good workout until my upper abdominals (not even my stomach, my actual abs) started to cramp in the last mile. I probably could have finished stronger were it not for that, but going 6 flat for the last .5 is just fine.

4 months ago via Garmin

Gear
Effort
  • Currently 4/5 Effort.
Calories
994