Sunday, 11/11/12--9.1M run.
Loop 1: 33:33, or 7:22 pace
Loop 2: 30:57, or 6:48 pace
Total--7:05 pace. 50 degrees at 9:30 for the run. 65 was the high today.
Today capped off a beautiful weekend.
Saturday, 11/10/12--Did Neg-split reps 2x (300m-500-400 w/neg-split last 100m). Goal for 2:00 800: @ :32+14 (=:46 300m) . . . 66+14 (=1:20 500m) . . . 48+14 (=62 400m) 2-min btw reps/jog 1200 btw sets.
Set 1: 32+15 (=:47 300m); 33/68+17 (=1:25 500m); 32/49+17 (=66 400m)
Set 2: 33+15 (=:48 300m); 32/66+16 (=1:22 500m); 32/48+17 (=65 400m)
Overall, I felt pretty good. I stuck to 2:30 between reps. My 1200m jog was just under 9:00.
I initially had higher hopes for this workout, but it's okay. I think I did ok with the slight wind. See 11/20/11 for close comparison.
Friday, 11/9/12--YMCA. .75M (16 lap/mile track) in 4:55, lifted, .75M in 4:40 on treadmill, lifted, .75M on track in 4:45. Went home.
This looks like a good, effective but hard workout. I'm gonna try it and see if I can survive it. Thanks Delvin.
ReplyDelete-- Bruce R
It went okay, but my hamstring is a little sore. I may try it again this weekend. How are you doing? What have you been up to, my man?
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