Thursday, August 21, 2014

3X1 mile with Fastest 1 mile 6:28

Got up early at 5:15am. But arrived late at the meeting place.
The group just left right after 5:57am. Steve, Mark, Pam, Wendy and
Cameron, and me.

The warm up was fast at the beginning since I tried to catch up with them.
Then I decided to slow down otherwise I will hurt myself. And I met them
finally at the end of the warm up. The splits:

Split
Time
Distance
Avg Pace
Summary14:34.31.728:29
18:21.61.008:22
26:12.70.728:40

Everybody was fast on the first mile. I was the last one.  But I still
felt great since I could not run that fast by myself.
So first mile finished at 7:01 with 0.5 mile recovery:

Split
Time
Distance
Avg Pace
Summary11:59.91.527:52
17:00.71.007:01
24:59.20.529:30
Then I decided to run a little bit faster, and I could follow up
with the team(they were still faster):

Split
Time
Distance
Avg Pace
Summary8:20.91.087:42
16:33.11.006:33
21:47.90.0821:31
The final mile was great. I got my fastest 1 miler for 6:28:

Split
Time
Distance
Avg Pace
Summary34:38.64.248:10
16:27.81.006:28
210:37.01.0010:37
37:36.31.007:36
47:39.41.007:39
52:18.10.249:26
I cooled down for one more mile. Since my original plan
was 4 mile tempo today. So I added two more miles
with pace less than 7:40. Overall it was the perfect 
training I had expected.

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