Daily Run Report - Speed Work
Date: 07/31/2007 Time: 17:40
Run Type: Speed Work
Distance: 9.0 miles
Total time: 01:20:06.8 Average Per Mile: 00:08:20.7
Time at Speed: 00:20:58.1 Speed Miles: 2.88 Avg: 00:07:17.6
Course: Track
Max HR (for entire workout): 185
Average HR: 156
Shoes: Mizuno Wave Rider 10 - 06/2007 Date Entered Service: 06/26/2007 Ending Mileage: 147.35
Weather: Sunny, less humid, but still warm.
Temperature: 88 Temperature Type: Ambient Air Time: Start
Temperature: 84 Temperature Type: Ambient Air Time: End
Dew Point: 58 Time: Start
Dew Point: 59 Time: End
Wind speed: 1 Max Gust: 5 Direction: SW
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.
I did this with a 4 mile warmup, the bursts and recoveries, and then a 2.125 mile cooldown.
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.
Run Segments
Name Time Distance AvgMile HR AvgHR Total Time
Mile 1 00:09:05.2 1.0 00:09:05.2 152 146 00:09:05.2
Mile 2 00:08:25.6 1.0 00:08:25.6 146 152 00:17:30.8
Mile 3 00:08:26.1 1.0 00:08:26.1 150 149 00:25:56.9
Mile 4 00:08:29.2 1.0 00:08:29.2 153 154 00:34:26.1
VO2max 00:20:58.1 2.875 00:07:17.6 0 0 00:55:24.2
Burst 1 00:02:20.7 0.375 00:06:15.2 179 167
Recov-1 00:02:13.4 0.25 00:08:53.6 159 165
Burst 2 00:02:18.9 0.375 00:06:10.4 180 175
Recov-2 00:02:16.1 0.25 00:09:04.4 158 165
Burst 3 00:02:23.6 0.375 00:06:22.9 181 175
Recov-3 00:02:24.0 0.25 00:09:36.0 154 167
Burst 4 00:02:22.5 0.375 00:06:20.0 181 175
Recov-4 00:02:17.1 0.25 00:09:08.4 162 168
Burst 5 00:02:21.8 0.375 00:06:18.1 185 177
Mile 7 00:01:16.0 0.125 00:10:08.0 162 175 00:56:40.2
Mile 8 00:09:20.5 1.0 00:09:20.5 158 157 01:06:00.7
Mile 9 00:09:06.0 1.0 00:09:06.0 156 157 01:15:06.7
Recov-1 00:05:00.1 0.0 00:00:00.0 104 125 01:20:06.8
