GT350H
Tuesday, June 17, 2008
Speedwork Day
Exercise: 86 pushups. Temps in the low 80s made speedwork much more bearable today. Along with Carl S., Ronnie N., Lamont B., and Jake and Marty M. we started with a 1.5 mile warmup at 8:00 pace. Then did 6x800 meters (3 miles total) with 2:00 minutes in between (except for the last one which we took 3 minutes rest). Then a .75 mile cooldown for a total of 5.25 miles.
800m splits:
1: 2:58
2: 3:04
3: 2:51
4: 3:14
5: 3:03
6: 3:18
Total mileage for the week: 15.25
Total mileage for the month : 63.52
800m splits:
1: 2:58
2: 3:04
3: 2:51
4: 3:14
5: 3:03
6: 3:18
Total mileage for the week: 15.25
Total mileage for the month : 63.52
posted by mgreene at 5:45 AM
2 Comments:
Just curious, what do you do for speedwork day? Also, do you get hillwork in as well? You may have already talked about that on the blog, could have just missed it. :-)
We've been alternating speedwork and hill work each Tuesday. For speed work (see today's blog) we typically try to do a total of 3 fast miles in combinations of 200, 400, 800, 1200 meter intervals with the rest periods somewhere around 50-60% of the time it takes to run the interval. Try to keep the longer ones (800m +) at around 5:50-6:00 per mile pace. The shorter ones (200m-400m) we try yo do around 5:00-5:20 per mile pace.
For hill work, we have a steep hill that is almost .25 miles long. We run over to it, then run the while thing hard 3 times (slowly jogging back down to the start). Then we go up to the very steepest part (about the last 1/3) and run 4-5 intervals on it very fast, jogging back down between each.
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