Site:
http://www.duffrunner.blogspot.com
Miles:
4127 total / 466 in 2012
Goal:

Completed 7 marathons, the latest, San Francisco. I want to get to 165 pounds and do a sub 2:00 half mary. Too much to ask?

Chris ran: Busy workload and rai...

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  • 4 miles
  • 00:41 time
  • 10:12 pace
  • 532 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
alright Treadmill 4.04 mi 00:41 10:12 pace

Busy workload and rain moved the run to the treadmill. I warmed up with a five minute walk at 3.5 mph (17/min pace)

11 minutes at 10:08 pace-warmup run
4 100 meter strides at 8:48 pace, :30 walk, :30 jog
4x30 quick one leg hops
3 minutes easy run at 10:00/min pace

Main Set:
3x200 at 8:14 recovery jog at 10:48 for 1:00
2x400 at 8:14 recovery jog at 10:48 for 2:00
2x200 at 8:14 recovery jog at 10:48 for 1:00

2 minute walk/cool down
5 minute stretch

Felt good and not winded. I hope weather later in the week is optimal for outdoor running.

I'm sucking at the "daily challenge" to take pictures of every mile I run this week. No excuses.

about 3 years ago

Calories
532