Miles:
7940 total / 140 in 2014
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 last nights pac...

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  • 13 miles
  • 01:29 time
  • 06:49 pace
  • 1349 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
great 7 Mile Threshold in the Books 13 mi 01:29 06:49 pace

After last nights pacing duties, I wasn't sure how I would feel this morning. I ran on the Yough River Trail from West Newton to Smithton. Aaron P H. met up with me to do the first 4 of his 12 mile MLR run before I cranked it up. My legs felt really good this morning and I think the turn over last night actually helped me. Here is the breakdown of the run: 4 mile warm up, 7 mile threshold (6:00-6:05), 2 mile cool down.

Threshold splits:
6:05, 6:04, 6:01, 6:05, 6:05, 6:04, 6:03

This workout always is a good judge of where my fitness is at. I am very happy with the results. I had to work but I didn't have to overdue it to get the results. A few more weeks of hard training before the taper begins!

Have a great weekend

  • Laura A.
    Laura A.

    Nice speedy run!

    over 2 years ago Like

  • Steve Shep
    Steve Shep

    Outstanding Dave. Looking very, very solid.

    over 2 years ago Like

  • Ellen
    Ellen

    Amazing, stellar run!

    over 2 years ago Like

  • Joe M.

    Just cruising right along David - you are truly in beast-mode right now. Looking great David.

    over 2 years ago Like

  • Mark S.
    Mark S.

    Great work! Very strong running!

    over 2 years ago Like

  • Ashlee L.
    Ashlee L.

    Awesome job with this run!

    over 2 years ago Like

  • Tim M.
    Tim M.

    Dude, you're in great shape, this is a studly workout. Well done.

    over 2 years ago Like

  • Annie S.
    Annie S.

    Great speedy run!

    over 2 years ago Like

  • Mike S.
    Mike S.

    Great job on the threshold run! Looking strong!

    over 2 years ago Like

  • Brandon
    Brandon

    Way to go David, looking just right at this point!

    over 2 years ago Like

  • Matthew L.

    Very solid workout. What are you training for and what is the goal time?

    over 2 years ago Like

  • Stefan
    Stefan

    Really great workout David, these ones can be tough... you're looking in great shape at the moment!!

    over 2 years ago Like

  • Glenn W.
    Glenn W.

    Wow, great running, David!

    over 2 years ago Like

  • Cesar G.
    Cesar G.

    You are a machine!

    over 2 years ago Like

  • Greg S.
    Greg S.

    Great work on one of the toughest workouts in the program Dave. I have this one coming up next Thursday, and thanks once again for reminding me how it's done (though I'll be a good 15 seconds/mile slower).

    over 2 years ago Like

  • Matt E. Nice Job
    Nice Job:

    Fantastic pace, especially for that many miles!

    over 2 years ago