Run: Interval Previous Next

10/7/2010

7:00 AM

11.8 mi

1:37:07

8:16 mi

Health

120 lb
162 bpm
182 bpm
4465

Weather

55 F
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Notes

Track workout:

1) 4 "in-n-outs" (felt very rough at first)

2) 6 "critical velocity" intervals of 1K each, shooting for 4:04 or faster, with 200m jogging recovery. Splits were 4:04, 4:04, 4:04, 4:03, 4:03, 4:01, with 90 second shuffle-jogging recovery (I would have liked to have done more, with shorter recovery, but I still felt very off)

3) 4 hard 400s, shooting for 1:30 each, hit 1:29, 1:30, 1:30, 1:28 (with 400m jogging recovery)

4) 4 more "in-n-outs" (felt much better).

Once again, hobbling on right leg, and felt way sluggish. As the workout went one, I felt better. I'm still not 100%, though.

Weather was absolutely perfect.

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