Speed workout this morning on the track doing 1 mile repeats with 1 minute recovery walk. I had set my mind that I was going to run about 10-15 seconds faster than I did my last half-marathon which I figure I would run between a 7:00 and 7:15 mile with the first one being the slowest. It didn’t quite work out that way as the first mile seemed way to easy and I still ran too fast and kept telling myself to slow down. The first mile was too fast at a 6:52, so I gauged the remainder of my repeats based on the first mile. Here is what I ran:
Mile : Pace - avg HR (%) - max HR (%) - cadence
Mile 1: 6:50 – 157 (67%) - 167 (74%) - 93
Mile 2: 6:28 – 169 (75%) - 176 (80%) - 93
Mile 3: 6:20 – 177 (81%) - 185 (86%) - 94
Mile 4: 6:11 – 183 (85%) - 190 (89%) - 95
Mile 5: 6:19 – 183 (85%) - 191 (91%) - 94
The last mile I was struggling to keep the pace going at the low 6’s but I held on as long as I could. I now have a bench mark to do these 1 mile repeats every few week to work on my speed. I can do all out sprints so this is the next best thing.
Happy Training
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