| Speed work, 8 x 1/2 mile repeats, again following Bart Yasso's recommendation for target time. Warmed up for a mile at 10:05, then stretched for about 2 minutes, then light jog for 2 minutes at 9:32 pace, then 8 repeats with 2 minute walking, mile pace times of 8:00, 7:55, 7:59, 8:00, 7:58, 7:57, 8:00 and 7:58. I then had a cool down mile at a 9:35 pace. Overall pace for the 7.27 miles not counting stretching time was 9:34. Average heart rate was 158, with the repeats all in the 160s. Worn out by the end, even my arms are tired. |
No comments:
Post a Comment