Saturday, June 26, 2010

70 / 80 Alternating Quarters

Objective : 25 laps alternating 70 sec, 80 seconds

Keenyans : Me and Greg

Result :

81 / 68 / 80 / 71 / 80 / 70 / 79 / 70 / 79 / 71 / 79 / 69 (3 miles in 15:02)

Overview : I wanted to do a 10K distance with this workout but knew 8 laps into it that it was too ambitious. Wednesday's session took a bit out of me. I am confident that I will do the full version of this later on in this cycle. One thing I liked about this morning was the gear changing. The workout is supposed to be 5K pace to marathon pace. It is just a 5 second swing either way off of 5 minute pace per lap but there is a huge difference in leg speed. Looking forward to a long run with the guys tomorrow.

6 comments:

  1. I want to give that workout a try sometime too. Good strength session.

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  2. It is a good one. Let me know how it goes.

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  3. Nice workout. This sounds like a Squires workout (GBTC coach back in the day). Very aggressive to try to do 10k as I feel that is a lot of volume for the pace you were running plus having done a fast workout earlier in the week,Who is the jackass who alway writes in foreign tongue?
    DQ mueble runner

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  4. I don't know who it is. I think it is spam. Every time one shows up I permenatly delete them from any other comments. The only problem is that there are a lot of Chiinese people out there so it may take me a while.

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  5. Nice workout. I normally don't like workouts that don't work one specific system (it's the anal scientist in me) but I think the changing of pace in this type of workout could be really beneficial in races. I'm definitely going to steal this one. Keep up the good work.

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  6. Maybe it is Chinese people reporting splits?

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