30 minute tempo run @ 75-85%
-should be around 7-15s SLOWER than 5k race pace
-keep technique high
5x200m sprint @ 90%
-rest time it took to complete
-keep exertion high and constant,don't deviate.
5 minute cool down jog at conversation pace
rest day tomorrow
30min run 3.5 total
ReplyDelete200x5 .33 was my best time i think.
5 min row
back got pretty tight hips started bothering me a little. i am starting to feel a little bit better about my running. its starting not to not hurt as bad
Did my run this morning at 6:45
ReplyDeleteHad one of those moments where I HAD to go to the bathroom out on the run, I mean I had no other choice but to hit the woodline and drop trouser.No rabbits around....such a shame because I liked that shirt.
still was able to get 3.95 miles in, felt good,
all 200s under 30s.
my parents made a bit of a surprise visit today and they're staying the night. looks like today will be my rest day and tomorrow will be the running. i'm sure that will screw me somehow on friday.
ReplyDeleteran 30 min, but don't know the distance. made it around duke's east campus twice.
ReplyDelete200s were 32s, 32s, 32s, 32s, 30s. didn't try to run the last sprint faster, just tried harder i suppose b/c i was tired and didn't want to get any slower.