Miles:
6947 total / 632 in 2013
Goal:

Getting out of my comfort zone and pushing my body to new limits. PR at the Erie Marathon. Inspire/help others reach their goals

David Spell ran: After a 333 mile July...

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  • 9 miles
  • 01:03 time
  • 06:59 pace
  • 950 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
great Starting August off with a bang 9 mi 01:03 06:59 pace

After a 333 mile July, August started off if some speed. I had 6 x 800 at 5k pace (5:30) with 400 recovery. This was my first interval session in about a month and I was excited to get the legs turning over. Since I am at the beach I decided to take advantage of the flat roads and do my workout on the streets. Being August 1st in South Carolina it was hot and humid (but not horrible for by southern standards)

Here are the results:
3 mile warm up
1- 2:43
2- 2:43
3- 2:43
4- 2:45
5- 2:45
6- 2:45
1.75 mile cool down

I am very happy with this workout. The heat was getting to me the last couple of repeats but I was able to meet my 5:30 pace goal on every interval. Joe B joined me for the run and then a nice dip in the pool. Nothing like a little pool therapy for a cool down.

Happy humpday!

10 months ago