Hi all!<br><br>
Great workouts all!<br><br><b>Sparky</b> - It is a weird mix recovery and speed, isn't it??? First time I read that I went <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/confused.gif" style="border:0px solid;" title="Confused"> But like you, I just do (or try to do) what Pfitz is telling me.<br><br>
Anyway, here's my report for the day:<br><br><b>Daily Run Report - Speed Work</b><br><br><b>Date:</b> 07/31/2007 <b>Time:</b> 17:40<br><b>Run Type:</b> Speed Work<br><b>Distance:</b> 9.0 miles<br><b>Total time:</b> 01:20:06.8 <b>Average Per Mile:</b> 00:08:20.7<br><b>Time at Speed:</b> 00:20:58.1 <b>Speed Miles:</b> 2.88 <b>Avg:</b> 00:07:17.6<br><b>Course:</b> Track<br><b>Max HR (for entire workout):</b> 185<br><b>Average HR:</b> 156<br><b>Shoes:</b> Mizuno Wave Rider 10 - 06/2007 <b>Date Entered Service:</b> 06/26/2007 <b>Ending Mileage:</b> 147.35<br><b>Weather:</b> Sunny, less humid, but still warm.<br><b>Temperature:</b> 88 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 84 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 58 <b>Time:</b> Start<br><b>Dew Point:</b> 59 <b>Time:</b> End<br><b>Wind speed:</b> 1 <b>Max Gust:</b> 5 <b>Direction:</b> SW<br><br>
Plan tonight was 9 miles with 5x600m VO2max bursts. The plan called for a 2 minute jog between each burst. I actually did a 400m jog, which was just a little longer than 2 minutes.<br><br>
I did this with a 4 mile warmup, the bursts and recoveries, and then a 2.125 mile cooldown.<br><br>
I struggled with the speed stuff. I could not maintain a steady pace during the bursts. I had my moments when I was fast and moments where I felt like I was dogging it.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:09:05.2 1.0 00:09:05.2 152 146 00:09:05.2<br>
Mile 2 00:08:25.6 1.0 00:08:25.6 146 152 00:17:30.8<br>
Mile 3 00:08:26.1 1.0 00:08:26.1 150 149 00:25:56.9<br>
Mile 4 00:08:29.2 1.0 00:08:29.2 153 154 00:34:26.1<br>
VO2max 00:20:58.1 2.875 00:07:17.6 0 0 00:55:24.2<br>
Burst 1 00:02:20.7 0.375 00:06:15.2 179 167<br>
Recov-1 00:02:13.4 0.25 00:08:53.6 159 165<br>
Burst 2 00:02:18.9 0.375 00:06:10.4 180 175<br>
Recov-2 00:02:16.1 0.25 00:09:04.4 158 165<br>
Burst 3 00:02:23.6 0.375 00:06:22.9 181 175<br>
Recov-3 00:02:24.0 0.25 00:09:36.0 154 167<br>
Burst 4 00:02:22.5 0.375 00:06:20.0 181 175<br>
Recov-4 00:02:17.1 0.25 00:09:08.4 162 168<br>
Burst 5 00:02:21.8 0.375 00:06:18.1 185 177<br>
Mile 7 00:01:16.0 0.125 00:10:08.0 162 175 00:56:40.2<br>
Mile 8 00:09:20.5 1.0 00:09:20.5 158 157 01:06:00.7<br>
Mile 9 00:09:06.0 1.0 00:09:06.0 156 157 01:15:06.7<br>
Recov-1 00:05:00.1 0.0 00:00:00.0 104 125 01:20:06.8