Miles:
16038 total / 1773 in 2014
Goal:

Perspective is everything..Run to fight Cancer for my wife and mom! Race while Having Fun! Kettle Moraine 100 mile -Done! PR in 5k <16:57 & Half - sub 1:19.

Paul S. ran: Took on a new interva...

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  • 3 miles
  • 00:17 time
  • 05:19 pace
  • 194 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently 4/5 Effort.
    effort 4/5
great 5 x (600m + 400m) Intervals Summer Celebration 3.17 mi 00:17 05:19 pace

Took on a new interval training program to celebrat the beginning of summer. I did 5 sets of: 600m, then 1 min recov, 400m then 3 min recovery [repeat 5 times]. Great workout as this leaps forward from the 200s and the 400s. I was able to average 5:25 (5k pace) for the first four sets and then put the hammer down a bit with a 5:16 per mile pace for the last 600m and then a 5:02 per mile pace for the last 400m. Legs felt great throughout. The heat started affecting things after 1.25 mile Cooldown and called it a day...

  • Cesar G.
    Cesar G.

    Insane workout Paul!

    about 2 years ago Like

  • Jamie B.
    Jamie B.

    GEEZ! That is awesome!

    about 2 years ago Like

  • Tom S.
    Tom S.

    That is really taking it up a notch, Paul!

    about 2 years ago Like

  • Greg S.
    Greg S.

    Solid intervals Paul, nice speed and I like the step up from 200/400's. So let's see, a 75-second closing 400 eh? I knew a lot of track runners in high school that couldn't do that if it was the only thing they did for the day.

    about 2 years ago Like

  • Mark W.
    Mark W.

    Blazed the track again Paul. Great workout man.

    about 2 years ago Like

  • Mark J.
    Mark J.

    Awesome work, nicely done.

    about 2 years ago Like

  • David S.
    David S.

    Smoking track workout. Have a great day

    about 2 years ago Like

  • Paul S.
    Paul S.

    Thanks DM'ers! @ Greg--you're too kind! I was surprised I had a 35 second 200m finish at my 5k the other week--that blew this 'old' man away...that I had it in me!

    about 2 years ago Like

  • David
    David

    Smmmmmokin!

    about 2 years ago Like

  • Fred B.
    Fred B.

    Smokin!

    about 2 years ago Like

  • Aaron E.
    Aaron E.

    Nice work buddy this one will be on the agenda next week but won't be this fast with the up coming 5k

    about 2 years ago Like

  • Todd W.
    Todd W.

    rock on baby!

    about 2 years ago Like