Site:
http://base0.net
Miles:
3724 total / 352 in 2014
Goal:

5K in 2012 (done, 26:49) Minnesota Half Marathon (done, 2:00:23) 1200 running miles in '12! Sub-25 5K!

Michael Janssen ran: My first time trying ...

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  • 5 miles
  • 00:45 time
  • 09:01 pace
  • 849 calories
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  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
 
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good Marshall Columbia Park Repeats 5 mi 00:45 09:01 pace

My first time trying some repeats. Was going to do them on the track, but they were playing soccer and it was closed off. First mile easy as warmup (need to run warmup slower). Then I tried for mile repeats, with a goal of sub 8 miles. After the first one, I modified to 400m cooldown + 1200m fast, because it was a bit easier on me and also much easier to measure - walk / jog until you hit x.25 miles, then run fast until you hear the mile beep.

Finished first 1x 1600m: 7:52, then 3x 1200m (estimated from gps): 6:11 / 5:46 / 6:09

Not quite as fast as I would like, but not bad for a first try, I think?