Site:
http://base0.net
Miles:
2948 total / 620 in 2013
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: First time trying a T...

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  • 5 miles
  • 00:44 time
  • 08:52 pace
  • 831 calories
  •  
  •  
  • 340 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
 
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alright Five Parks Goal Loop + Hart Lake 5 mi 00:44 08:52 pace

First time trying a Tempo run. Did it on the course I knew already, so I would be focused on running form. Timer was set for 12 minutes easy, then 20 minutes fast, then 8 minutes easy. Ran the 12 minutes probably a little fast, just comfortable. Tried to push and go faster through the 20 minutes in the middle, but I don't know if I was really that much faster. I was happy when I hit the last interval though, I could relax and just run the rest in. Was supposed to be 40 minutes but I was so close to home that I just ran the rest in.

Intervals:
Easy - 1.26mi - 9:05 / mi
Fast - 2.35mi - 8:30 / mi
Easy - 1.39mi - 9:17 / mi

9 months ago