Kitzzy A. ran: Today we tackled mile...

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  • 6 miles
  • 01:05 time
  • 10:45 pace
  • 538 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
good Galloway Group - Mile Repeats 6.01 mi 01:05 10:45 pace

Today we tackled mile repeats. These were challenging with the heat, but kind of fun (runners are masochists). My goal was 10:30 per mile (30s faster than race pace) using 3m/30s intervals with 3 minute rest between repeats. We ran the first mile slow to warm up, did 4 repeats fast, then ran the last mile slow as a cool down. The last repeat we ran without walk breaks.

11:27 (warm up - 3/30s)
10:37 (3/30s)
10:37 (3/30s)
10:22 (3/30s)
10:04 (no walk)
11:35 (cool down - 3/1)

6.01 miles, time 1:04:37, average 10:45, http://j.mp/ncW0ZM.

11 months ago via Runmeter

Calories
538
  • Tim M.
    Tim M.
    Tim M.

    if we compare the 5th mile with the 4th, the walks added 18s to the mile (like JG says). if we compare the 5th with the 2nd, and the 3rd, well, almost double that. however, i bet if we added many more miles--assuming one would slow down if running continuously at a high mileage--it would work out to something within the 17-25s range. it was hard to believe when i read it in his book, but seeing it right in front of my face (as opposed to my back, i guess) is really nice. thanks for keeping such detailed

    11 months ago • Like

  • Tim M.
    Tim M. Nice Job
    Tim M. Nice Job:

    stats--so i can steal them! ;)

    11 months ago