Tuesday, October 11, 2011

10 10 to 10 16

tues 12 railbed workout 3x 0.95 mi. 526 502 513 it was really dark out there for the last repeat. i think i slowed down because of that. ill estimate it cost me about 10 sec. pretty good workout. faster than a few weeks ago, and with faster recovery pace in between (700, last time 740). ill take it.
thurs 10
Sat 10 railbed tempo 9.5 mi 5715 a minute faster than 2 weeks ago. Started out too fast and really had to work to keep from falling apart. I was able to hang on, barely. Very pleased with the effort.
Sun 13 I felt ok so I decided to workout again. The plan was to do two sets of 6 min, 5 min, 4 min, 3 min, 2 min, 1 min, with a 1 min jog between each and 5 min between the sets. The 6 min was at marathon pace, the 5 at half marathon pace, 4 at 10k pace, 3 at 8k, 2 at 5k, and 1 at 3k. I hit the railbed once again and chirp was out there to warm up with me. He ended up doing most of the workout, which was a big help. The short rest was tough but i was able to hit what felt like the right paces. I feel good about the effort.