Tuesday. 5X1k Speed Workout.
Split
|
Time
|
Distance
|
Avg Pace
|
---|---|---|---|
Summary | 1:12:49.2 | 8.10 | 8:59 |
1 | 18:47.7 | 2.00 | 9:24 |
2 | 4:19.6 | 0.62 | 6:59 |
3 | 2:26.1 | 0.25 | 9:44 |
4 | 4:13.8 | 0.62 | 6:49 |
5 | 3:03.7 | 0.25 | 12:15 |
6 | 4:17.5 | 0.62 | 6:55 |
7 | 3:05.7 | 0.25 | 12:23 |
8 | 4:21.1 | 0.62 | 7:01 |
9 | 3:54.1 | 0.25 | 15:36 |
10 | 4:22.6 | 0.62 | 7:04 |
11 | 19:57.5 | 2.00 | 9:59 |
Thursday. 8 Miles Tempo.
Split
|
Time
|
Distance
|
Avg Pace
|
---|---|---|---|
Summary | 1:21:47.5 | 10.01 | 8:11 |
1 | 9:08.9 | 1.00 | 9:09 |
2 | 7:51.2 | 1.00 | 7:51 |
3 | 7:46.5 | 1.00 | 7:46 |
4 | 7:45.2 | 1.00 | 7:45 |
5 | 7:46.9 | 1.00 | 7:47 |
6 | 7:49.9 | 1.00 | 7:50 |
7 | 7:41.7 | 1.00 | 7:42 |
8 | 7:41.6 | 1.00 | 7:42 |
9 | 7:41.4 | 1.00 | 7:41 |
10 | 10:31.4 | 1.00 | 10:31 |
11 | :02.9 | 0.01 | 9:21 |
Saturday. 16 Miles Long Run
Sunday. Rest because of the back pain
Here is the Saturday pace splits:
Split
|
Time
|
Distance
|
Avg Pace
|
---|---|---|---|
Summary | 2:08:32.2 | 15.42 | 8:20 |
1 | 10:43.5 | 1.00 | 10:43 |
2 | 8:34.6 | 1.00 | 8:35 |
3 | 7:53.2 | 1.00 | 7:53 |
4 | 8:00.5 | 1.00 | 8:00 |
5 | 7:54.5 | 1.00 | 7:54 |
6 | 8:12.3 | 1.00 | 8:12 |
7 | 8:08.4 | 1.00 | 8:08 |
8 | 8:09.7 | 1.00 | 8:10 |
9 | 8:04.4 | 1.00 | 8:04 |
10 | 8:17.9 | 1.00 | 8:18 |
11 | 8:25.2 | 1.00 | 8:25 |
12 | 8:21.7 | 1.00 | 8:22 |
13 | 8:11.3 | 1.00 | 8:11 |
14 | 8:04.3 | 1.00 | 8:04 |
15 | 8:14.6 | 1.00 | 8:15 |
16 | 3:16.3 | 0.42 | 7:52 |