For the most part my long runs are supposed to be at a 9:11 min/mile pace, my tempo runs are at an 8:30 min/mile pace and my intervals vary by the distance I’m running (1600s at 8:06 pace, 800s at 7:51 pace & 400s at 7:41 pace). I run a mile for warm up and cool down at the beginning and end of each interval and tempo run. Those miles are reflected in the distance you see listed and the average pace which is why they might appear slower than they should. I’ve debated leaving those warm up and cool down miles out to improve my average pace but I ran those miles, and I want to be sure to take credit for them.
Don’t forget to register to win the Lipton bike if you haven’t already. The contest ends at Midnight on Thursday May 8th.
|4/28/2008||6 Mile Long Hill||Intervals (4x1200)||6 Mi||53:28||8:55|
|4/27/2008||6 Mile Long Hill||Long||6 Mi||56:22||9:24|
|4/25/2008||6 Mile Long Hill||Tempo||6.01 Mi||53:51||8:58|
|4/22/2008||5 Miles Out & Back||Intervals (6x800)||5.63 Mi||50:30||8:59|
|4/20/2008||10 Mile Lake||Long||10 Mi||1:33:34||9:22|
|4/16/2008||5 Miles Out & Back||Tempo||5 Mi||45:43||9:09|
|4/14/2008||6 Mile Long Hill||Intervals (10x400)||5.9 Mi||54:09||9:11|
|4/12/2008||8 Mile||Long||8 Mi||1:13:03||9:08|
|4/9/2008||2 Mile Loop||Easy (with Dog)||2 Mi||19:08||9:34|
|4/8/2008||Home Treadmill||Intervals (misc.)||5.25 Mi||46:15||8:49|
|4/5/2008||10 Mile Lake||Long||10 Mi||1:31:43||9:11|
|4/3/2008||6 Mile Long Hill||Tempo||6 Mi||52:56||8:50|
Distance: 81.7 miles
Total Time: 12:22:10