May 16, 2007 Interval Day 3.128 Miles

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Missed yesterday, due to errands, so moved schedule back a bit and will run tomorrow, instead of having a rest day after the intervals. That should be fun. ;-)

Motionbased Data. This has lap data, first time I used this feature, which came "free" with the programmed workout. Awesome, need to make all my interval workouts on the watch.

So, today was an interval day. Overall I think I did all right. Notice the rest times. They were based on time, not distance, so I didn't fully recover, nor was I really ready for another fast interval...what a wimp, huh?...so, I was a bit tired before those two runs. And that 1200 was nearly all uphill. Not a large hill, but a hill, none-the-less. And I did the first two intervals pretty quick. Check the data.

Dist (mi)  Time (s)  Pace (min/mi)
0.75        404.5      08:59        Warm-up
0.50        183.1      06:06
0.12        120.0      16:59        Rest
0.25         83.6      05:34
0.06         90.0      23:11        Rest
0.75        344.6      07:39
0.11        150.0      22:12        Rest
0.50        210.0      07:00
0.10        120.0      20:53        Rest
0.25         86.6      05:46
0.07         90.0      21:11        Rest
0.50        199.0      06:38
0.09        120.0      21:06        Rest
0.25         85.5      05:42
0.06         90.0      26:25        Rest
0.13         39.5      05:03
0.45        300.0      11:11        Cool-Down
0.12         68.1      09:27        Rest of Cool-Down
3.128      1231.8      06:33        Sum of runs - equiv 20:23 5k time
                  Using this website, this equates to a 42:32 10k.

And here's the course, basically just back and forth on the trails behind the office.

So, not bad, huh? Oh, and today was the first day I used my brand new Foreruner 205! Awesome! Programmed in a workout, with those times/distances all programmed and let it tell me what to do when, which is why I stuck to those resting times, even though it hurt. The watch is awesome, and since this is my own, I got to fiddle with it more and really work the features.

Anyway, if I can get in some miles and another quick 5k (maybe run with Scott this Saturday, improve the pain in my left leg a bit, get good rest, and taper well, I could maybe break 43:00? Well, that's the wave I'm in 43:05 or better. And looking back to 2002, in my last 10k race (at sea level, much younger, etc), I did 40:49.

So, give myself a couple extra minutes for age and altitude. Maybe sometime I'll be able to break 40. That is going to be a goal of mine this coming year. 43:00 is a 6:55.2 pace...so, let's see what I can do!