Wednesday, May 21, 2014

3X1mile repeats Tuesday

Went to San Francisco Airport to pickup relatives from China in the
morning, so I skipped the training in the morning and joined the
group training in the afternoon.

Started warm up a little bit faster than usual, and I trailed Nancy
who can run half marathon around 1:30.  Here is the splits for
the warm up:


Split
Time
Distance
Avg Pace
Summary14:57.01.768:29
18:39.31.008:39
26:19.90.778:13

First one mile was easy. I just follow those with similar pace.
I finished pace 7:04. It was not bad on the trail, especially when
it has a little bit hills:

Split
Time
Distance
Avg Pace
Summary7:01.81.007:04
17:01.81.007:04

2nd mile was ok. Since we had 5 minutes rest in between, but I
started with a faster group, and it turned out I finished slower,
just because everybody else was fast, and I will run slow just by myself.

Split
Time
Distance
Avg Pace
Summary7:09.01.007:08
17:11.91.007:12
2:02.30.009:18
3rd was a little bit faster again with the slower group:
Split
Time
Distance
Avg Pace
Summary7:05.40.997:08
17:05.40.997:08
So you can have the best performance when you run people with
similar pace, not much faster pace.

And then cool down:
Split
Time
Distance
Avg Pace
Summary13:12.01.498:53
18:41.01.008:41
24:32.90.499:13
Wednesday was a rest day. Will do a little bit weight lifting and dumb bell.


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