Garmin Connect - Activity Details for 2010- Run 52 16 K Speedwork 1
Heya Verne! Sorry to wake you but here it is! Man, what a tough workout! the third repeat, then the fifth repeat were deadly.. I didn't have much left for the last one, besides it was getting cold and dark.. People on Prince of Wales Street think I am crazy! I'll Highlight the uphill splits.. Keep in mind that the first split is from the Algonquin to the top of William, then I clicked Lap, then I hit lap when I got to Karl Deerings, then I waited 2 minutes (roughly) then I hit Lap & ran hard back up the hill, then clicked Lap at the top of William... I'll do a search to see if I did this workout in about the same time last year.. So, I tried and indicate.. UpH is Uphill.. Down is downhill.. rest is well needed and FinL is the remainder of the Loop...
What a crazy workout.. My UpH times were 4:03, 4:11, 4:09, 4:06, 4:17, 4:19.. a crazy 10 miler! The elevation gain loss is consitently 0.89 or 0.9
the spacing is messed, sorry!
SplitSplit
Hours:Minutes:SecondsTime
KilometersDistance
MetersElevation Gain
MetersElevation Loss
Summary
01:39:05 16.30 189 189 06:04 03:22 1,370
1 00:03:28 to W 0.57
2 00:04:48 down 0.86
3 00:00:17 rest rep1
4 00:04:03 UpH 0.90
5 00:04:55 down 0.90
6 00:01:58 rest rep2
7 00:04:11 UpH 0.89
8 00:05:07 down 0.90
9 00:01:58 rest rep3
10 00:04:09 UpH 0.89
11 00:05:05 down 0.90
12 00:04:54 rest SET 2
13 00:04:06 UpH 0.89
14 00:05:08 down 0.90
15 00:02:00 rest rep5
16 00:04:17 UpH 0.89
17 00:05:05 down 0.89
18 00:02:08 rest rep6
19 00:04:19 Uph 0.89
20 00:05:45 down 0.90
21 00:21:12 finL 3.51
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Running Training Log....
Wednesday, March 10, 2010
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i rested thursday, then biked friday saturday, so this speedworkout basically toasted my week :(
ReplyDeleteI went through your interval workout. So you should be running them in 4:15 with a + - 3 sec cushion.
ReplyDeleteYou should aim to do 6 weeks of including this workout in your sessions. This will provide strength and establish a quicker cadence.
Then switch to a slight down hill grade and do the intervals downhill. Much faster turnover, less chance of injury. If you find that 4:15 is too
easy then cut your recovery by 15 sec. But don't change the pace. Muscle memory !
I am impressed with your work ethic... It brings back memories of my insane workouts.
I have to give tonight's dinner a pass. I am off work this week trying to get the kinks worked out of this rusty ol body. Thanks for the invite though.