Training Log Archive: austrianmikeIn the 1 days ending Nov 27, 2013:
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Wednesday Nov 27, 2013 #
7 PM
Running (Intervals (800m pyramid)) 25:48 [4] 5.33 km (4:50 / km)
shoes: Brooks Ghost 4
Keen to improve my pace as struggling to go sub 5m/k in training without effort, so thought I'd drop in an interval session before tomorrow's 9k according to the plan.
1 min warm up (179m)
200m pace (0:40 @3:21)
2 mins recovery (307m)
400m pace (1:22 @3:25)
2 mins recovery (292m)
600m pace (2:16 @3:48)
2 mins recovery (321m)
800m pace (3:05 @3:52)
2 mins recovery (293m)
600m pace (2:15 @3:45)
2 mins recovery (294m)
400m pace (1:28 @3:41)
2 mins recovery (295m)
200m pace (0:39 @3:19)
1 min warm down (152m)
1 min warm up (179m)
200m pace (0:40 @3:21)
2 mins recovery (307m)
400m pace (1:22 @3:25)
2 mins recovery (292m)
600m pace (2:16 @3:48)
2 mins recovery (321m)
800m pace (3:05 @3:52)
2 mins recovery (293m)
600m pace (2:15 @3:45)
2 mins recovery (294m)
400m pace (1:28 @3:41)
2 mins recovery (295m)
200m pace (0:39 @3:19)
1 min warm down (152m)