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Run Entry

Info
Date:11/18/2008 6:20 AM
Type:Interval
Course:Walnut 1/2 mile repeats
Distance:3 miles
Duration:15:31
Pace:5:11 / mile
Shoe:Avia Cantilever (New)
Weight:160 lb
Misc:Quality: 8/10, Effort: 8/10
Weather:19° F, Sunny
Notes:This was an excellent workout, I could tell I was a little off in the beginning but my legs were ready, although it was cold I could really tell I was in my zone. I think the Turkey Trot will be an interesting race, I am really hoping to do a pretty good time. Tomorrow I would like to do the Bureau Creek Hill, this should really put me in position to go into this really well.

Course -

Crack at stop sign for starting point, halfway was just before the two trees and finish was at the man hole on the left side of the road next to the memorial
Statistics:Calories: 363
VO2 Max: 64.1

Intervals (1/2 mile repeats)
TypeDistanceTimeTotal TimePaceAvg HRMax HRNotes
Rest2 Mi16:0016:008:00  Warmup
Interval0.5 Mi2:3418:345:08  This one felt good, the cold is a little rough
Recovery0.25 Mi2:0020:348:00   
Interval0.5 Mi2:3623:105:12  I was a little surprised by the time but not bad
Recovery0.25 Mi2:0025:108:00   
Interval0.5 Mi2:3427:445:08  This one had a hard kick in the end - wasn't sure I would make the end of the workout
Recovery0.25 Mi2:0029:448:00   
Interval0.5 Mi2:3532:195:10  I was starting to feel it towards the halfway point of the interval, pushed hard at the end
Recovery0.25 Mi2:0034:198:00   
Interval0.5 Mi2:3936:585:18  I intentially went a little slower out for the start - hit the halfway at 1.20 so I knew I had my work cut out for me - pushed down the hill and on in
Recovery0.25 Mi2:0038:588:00   
Interval0.5 Mi2:3341:315:06  Really gave it all I had, I knew going into this one it wasn't going to be easy, really pushed in the end and saw the benefits :)
Recovery2 Mi16:0057:318:00   
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