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Date:	11/23/2008 3:30 PM
Type:	Interval
Course:	Walnut 1 mile
Distance:	3 miles
Duration:	15:28
Pace:	5:10 / mile
Shoe:	Avia Cantilever (New)
Weight:	160 lb
Misc:	Quality: 9/10, Effort: 9/10
Weather:	40° F, Sunny, Windy
Notes:	The workout... 1 mile repeat started at the library and finished at the sidewalk going into the libraries basement and then when I finished off those two I just jogged to the start of the 1/2 mile course and had plenty of time to press in I think this is as good as it gets for now, I was very pleasently surprised with this workout. I ran strong throughout and figured I was going to be slower than this but no... I set out in my mind I wanted to do the first mile in 5:30's second 5:20s and the halves in 2:30s and 2:20's, I knew by the end I would be fading a little but in reality I didn't fade much. My last half was a little rough but really kicked it in, in the end to make up for the sluggish start.
Statistics:	Calories: 363 VO2 Max: 64.3

Type	Distance	Time	Total Time	Pace	Avg HR	Max HR	Notes
Intervals (Mile and 1/2 mile repeats)
Interval	1 Mi	5:17	5:17	5:17			I was a little surprised with this one, I had planned on going out at 5:30's but this was a nice surprise
Recovery	0.25 Mi	3:00	8:17	12:00
Interval	1 Mi	5:14	13:31	5:14			I really wanted to get this one as fast if not faster than the first, I was behind most of the way but pushed it in the end
Recovery	0.25 Mi	3:00	16:31	12:00
Interval	0.5 Mi	2:29	19:00	4:58			Wow, I was plesently surprised with this one, I just wanted to at least maintain the same pace I went w/ the mile repeats
Recovery	0.25 Mi	2:00	21:00	8:00
Interval	0.5 Mi	2:28	23:28	4:56			Once again, I wanted to go faster than my first one and was behind by 1-2 sec at the 1/2 and came back to beat the other one!

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