Sunday, September 30, 2018

Wound up

Sun, 9/30-Went to Skillman Park for what I thought would be an 8-mile/60-min run. Instead, I wound up going 10.67 miles in 1:17:58. I made use of the new path to the park entrance, and I also changed direction after each loop.

Mile 1: 8:04
Mile 2: 7:37
Mile 3: 7:25
Miles 4-8: all around 7:16
Mile 9: 7:05
Mile 10: 6:53
Mile 11: 6:45 pace

Average mile pace for 10.67 miles...7:18.

Sat, 9/29-Went to Pingry at 7:00 for a workout of 3x1000 in 3K pace and 3x500 in a bit faster than 3K pace. 3K is typically about 20 seconds per mile faster than 5K pace. This means my 1000s should have been at about 5:25/5:30 pace. Rest period for the 1000s was a 200m walk/3:15; the rest for the 500s was a 100m walk back to the start/1:45.

effort 1: 3:25
effort 2: 3:24
effort 3: 3:16

effort 1: 1:35
effort 2: 1:35
effort 3: 1:34

The 1000s really should have been in about 3:20 or better, and the 500s should have been in 1:30.

Fri, 9/28-took off

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