Site:
http://PurrsAndHisses.blogspot.com/
Miles:
2956 total / 12 in 2014
Goal:

2013: 2 FM's, CROSSFIT MORE & BETTER PBs: 5K<0:29:38; 10K<0:59:27; *Halfie<2:16:36; *30K<3:22:03; *Full Mary<4:49:47 | *achieved at Melbourne Marathon 2012 ;)

Selly Selina ran: First speed intervals...

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  • 3 miles
  • 00:35 time
  • 10:42 pace
  • 324 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently 5/5 Effort.
    effort 5/5
alright Wednesday TM Intervals 5.2 km 00:35 10:42 pace

First speed intervals for the fasting month!

Broke fast with a big bowl of oatmeal with slices of banana, and only fueled with water and my trusted Sustain electrolyte drink during the run. Had a stitch on my left side during the warm-up. Just ignored it and eventually the stitch disappeared :)

Decided to try the "ladder" style intervals tonight as I thought the progression of 400m-800m-1200m-800m-400m would be kinder in Ramadhan as compared to my usual mile repeats. This was one of the best decisions of my life, ever! Legs cooperated, so did my lungs. And I guess pushing myself at less-than-100% capacity was also a wise choice ;)

~*~

NOTE TO SELF:

400m = 2:17 @ 5:42mpk
(200m @ 10, 200m @ 10.5)

+ 400m recovery jog @ 3:23 (at speed of 7)

800m = 4:42 @ 5:52mpk
(400m @ 10, 200m @ 10.3, 200m @ 10.6)

+ 400m recovery jog @ 3:23 (at speed of 7)

1200 = 7:03 @ 5:52mpk
(600m @ 10, 200m @ 10.2, 200m @ 10.4, 200m @ 10.6)

+ 400m recovery jog @ 3:23 (at speed of 7)

800m = 4:41 (5:52mpk)
(400m @ 10, 100m @ 10.2, 100m @ 10.4, 100m @ 10.6, 100m @ 10.8)

+ 400m recovery jog @ 3:23 (at speed of 7)

400m = 2:17 @ 5:42mpk
(100m @ 10.2, 100m @ 10.4, 100m @ 10.6, 100m @ 11)

*All on inclination of 1*