Thursday, October 30, 2014

Progression 8 mile run(or Tempo Run). Total 12 miles

I planned to have this workout as 8:20 for first two
miles, then 8 for two miles; then 7:40, 7:20, 7 for the
next 6 miles. And then cool down.

The miles 3-4 were too fast. But that is ok, I did not intend
to run 8 any way. And I thought that if I could not
finish a good progressive, at least I will have a good tempo run.
Yes, it was a good tempo run.

Miles 7-8 with pace 7:19 as expected. I planned to run pace 7 for
the miles 9-10. But mile 9 finished at pace 7:07; and mile
10 slowed as 7:26. But it was indeed a good tempo.
I started running at 10:30am, finished 12:06pm. Not sure whether
I could do better if I started earlier. I know my warm up was a little bit
too fast. Even 8:30 to 8:40 should be ok.

Here are the splits:

Split
Time
Distance
Avg Pace
Summary1:35:34.712.007:58
18:19.41.008:19
28:13.71.008:14
37:37.81.007:38
47:39.61.007:40
57:41.11.007:41
67:40.71.007:41
77:19.21.007:19
87:17.61.007:18
97:06.71.007:07
107:25.71.007:26
119:11.91.009:12
129:59.21.009:59
13:02.10.009:28


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