Hi all!<br><br>
Great efforts folks! Keep it up!<br><br><b>Jensparks</b> - Heck of a run Jen! Way to crank them miles out!<br><br><b>SGH</b> - Don't worry, your fitness level will come back. Hang in there! You're doing awesome.<br><br><b>Lofc</b> - That's a heck of a workout. Great job!<br><br><b>Grizzly</b> - Nice to see you back here again.<br><br><b>Everyone</b> - Great efforts. You're all doing super!<br><br>
As for me:<br><br><b>Daily Run Report - Speed Work</b><br><br><b>Date:</b> 08/22/2007 <b>Time:</b> 17:33<br><b>Run Type:</b> Speed Work<br><b>Distance:</b> 11.0 miles<br><b>Total time:</b> 01:30:09.4 <b>Average Per Mile:</b> 00:07:44.4<br><b>Time at Speed:</b> 00:42:13.3 <b>Speed Miles:</b> 6.0 <b>Avg:</b> 00:07:02.2<br><b>Course:</b> Track<br><b>Max HR (for entire workout):</b> 184<br><b>Average HR:</b> 154<br><b>Shoes:</b> Mizuno Wave Rider 10 - 06/2007 <b>Date Entered Service:</b> 06/26/2007 <b>Ending Mileage:</b> 286.65<br><br>
Plan tonight was 11 miles with 6x1200m VO2max bursts and a 400m recovery after each burst.<br><br>
I did it with a 2.5 mile warmup, then the bursts and recoveries which I am rounding to 1 mile combined, and then a 2.5 mile cooldown.<br><br>
Two weeks ago I did this same workout on a night when it was 92 degrees with a dew point near 70, and I struggled mightily. The goal time for the 1200m was 5:00, and 2 weeks ago, I couldn't come close. In fact, the last 2 were lucky to stay under 7 minutes.<br>
I remember that night as I walked off the track disappointed with the effort. It had rained near the end of my run (during the cooldown), and as I turned and looked back at the track, there was a double rainbow over the track. Maybe it was mother nature's way of saying "Everything's going to be okay".<br><br>
Tonight, I was able to keep the 1200s in the 4:45-4:50 range, which is very good for me, and felt much stronger.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br><b>Warmup 00:21:09.5 2.5 00:08:27.8 0 0 00:21:09.5</b><br>
Mile 1 00:08:36.7 1.0 00:08:36.7 144 137<br>
Mile 2 00:08:20.9 1.0 00:08:20.9 141 145<br>
Mile 2.5 00:04:11.9 0.5 00:08:23.8 145 145<br><b>VO2max 00:42:13.3 6.0 00:07:02.2 0 0 01:03:22.8</b><br>
Burst-1 00:04:44.3 0.75 00:06:19.1 173 167<br>
Recov-1 00:02:13.5 0.25 00:08:54.0 145 154<br>
Burst-2 00:04:47.5 0.75 00:06:23.3 177 172<br>
Recov-2 00:02:11.5 0.25 00:08:46.0 147 160<br>
Burst-3 00:04:47.1 0.75 00:06:22.8 175 170<br>
Recov-3 00:02:16.2 0.25 00:09:04.8 149 159<br>
Burst-4 00:04:48.2 0.75 00:06:24.3 177 173<br>
Recov-4 00:02:18.9 0.25 00:09:15.6 143 157<br>
Burst-5 00:04:46.1 0.75 00:06:21.5 178 169<br>
Recov-5 00:02:18.1 0.25 00:09:12.4 149 160<br>
Burst-6 00:04:40.9 0.75 00:06:14.5 184 177<br>
Recov-6 00:02:21.0 0.25 00:09:24.0 148 164<br><b>Cooldown 00:21:45.2 2.5 00:08:42.1 0 0 01:25:08.0</b><br>
Mile 1 00:08:42.1 1.0 00:08:42.1 149 151<br>
Mile 2 00:08:43.4 1.0 00:08:43.4 150 150<br>
Mile 2.5 00:04:19.7 0.5 00:08:39.4 151 150<br><b>Recov-1 00:05:01.4 0.0 00:00:00.0 101 114 01:30:09.4</b>