Training Log Archive: El ChuckoIn the 1 days ending May 11, 2012:
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Friday May 11, 2012 #
Running warm up/down 30:00 [2]
shoes: New Balance 790
10 minute warmup, 13 minutes between intervals, 7 minute cooldown
Running intervals 25:51 [5] 7.0 km (3:42 / km)
shoes: New Balance 790
7*1km intervals at the track. Only the 3rd time since 2010 that I have managed to finish all 7 (out of 7 attempts). Accomplished my goal of finishing all 7 under 3:45. Starting to feel some conditioning kicking in.
Splits:
1-3:38.8
2-3:38.3
3-3:43.8
4-3:43.7
5-3:42.7
6-3:42.1
7-3:41.8
Really pleased with the consistency of the times and the negative split progression (I am always faster on my first interval...managed 2 quick ones today). No cheating either (ie. taking a 10 second break partway through...which sometimes I have done in the past).
Relative to other workouts:
-11s faster over 5 intervals vs. 2 weeks ago
-3 times finishing 7 intervals since 2010:
1. 25:43 (Oct. 27, 2010)
2. 25:51 (today)
3. 26:02 (Feb. 15, 2012)
-3rd fastest pace (out of 7) since 2010
(was also faster Nov. 3, 2011)
-still well slower than my record of 24:41 set Mar. 8, 2007
Conclusions:
-Getting back into peak form relative to the last few years
-Need to keep training so that I don't go back to square 1 and can make an assault on my 2007 times when I was in 2nd year JWOC form
Splits:
1-3:38.8
2-3:38.3
3-3:43.8
4-3:43.7
5-3:42.7
6-3:42.1
7-3:41.8
Really pleased with the consistency of the times and the negative split progression (I am always faster on my first interval...managed 2 quick ones today). No cheating either (ie. taking a 10 second break partway through...which sometimes I have done in the past).
Relative to other workouts:
-11s faster over 5 intervals vs. 2 weeks ago
-3 times finishing 7 intervals since 2010:
1. 25:43 (Oct. 27, 2010)
2. 25:51 (today)
3. 26:02 (Feb. 15, 2012)
-3rd fastest pace (out of 7) since 2010
(was also faster Nov. 3, 2011)
-still well slower than my record of 24:41 set Mar. 8, 2007
Conclusions:
-Getting back into peak form relative to the last few years
-Need to keep training so that I don't go back to square 1 and can make an assault on my 2007 times when I was in 2nd year JWOC form