Running Summary Sept. 14th – 20st 2014
This week my weekly mileage was 40.6 miles. I didn’t do any interval work this week because I did a timed track mile on Tuesday and did a 6 mile run with a bunch of hills on Thursday. My time for the mile was 5:43.22. I am happy with the sub 6 minute time. At the end of the mile I still felt ok, I should have pushed hard. In my head I was going for 1:25 for the first 400. My first quarter came in at 1:21.78 almost 4 seconds faster and I chickened out and pulled back for the next 2 400s. In hindsight I should have kept the pace. For my Friday and Saturday runs I felt tired and couldn’t get into a comfortable pace. Overall the week was good. I had strong runs earlier in the week that petered out at the end of week. Perfect timing for my rest day!
Distance: 4.30 Miles
Total Time: 32:58 Min
Average Pace: 7:40 Min
Mile Splits: 7:39, 7:23, 7:47, 7:15
Description: Cool down run.
Distance: .85 Miles
Total Time: 8:18 Min
Description: Easy run doing a timed mile on the track in the PM.
Distance: 4.01 Miles
Total Time: 35:27 Min
Average Pace: 8:50 Min
Mile Splits: 8:54, 8:39, 8:55, 8:52
Description: 1 mile on track in 5:43.22. I went out a little harder than I thought I should have. I pulled back for the next 2 400s, because I didn’t want to bonk. I could have pushed harder. Next time! Splits: 1:21.78, 1:28.86, 1:27.72, 1:24.86
Distance: 3.08 Miles
Total Time: 34:03 Min
Distance: 6.01 Miles
Total Time: 48:05 Min
Average Pace: 8:01 Min
Mile Splits: 8:18, 8:05, 7:49, 8:09, 7:49, 7:54
Description: Ran to the cove and up the first part of snake hill. Great run considering all the hills.
Distance: 6.01 Miles
Total Time: 49:59 Min
Average Pace: 8:19 Min
Mile Splits: 8:05, 7:05, 8:47, 8:58, 8:54, 8:04
Description: Not a good run just couldn’t keep a very good pace.
Distance: 6.05 Miles
Total Time: 52:50 Min
Average Pace: 8:44 Min
Mile Splits: 8:09, 7:47, 8:33, 8:46, 9:22, 9:46
Distance: 10.3 Miles
Total Time: 1:33:01 Min
Average Pace: 9:01 Min
Mile Splits: 9:14, 8:37, 8:19, 9:06, 9:03, 9:22, 9:12, 8:57, 9:04, 9:13
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