Monday, November 15, 2010

Nov 15

FIT:
Movin on up.  Another speed session in my Kinvaras. 

Progression:
1. Couple sessions of 6x[1/4 @ 9mph, 1/4 @ 7.5mph]... 1.5mi quality
2. Couple sessions of 4x[1/2 @ 9mph, 1/4 @ 7.5mph]... 2 mi quality
3. Today a session  of 3x[3/4 @ 9mph, 1/4 @ 7.5mph]... 2.25 mi quality

It's great b/c there's more quality work over time, on top of reduced rest.

It went well.  No cooldown of 0.5 like I had initially planned b/c someone was waiting for the treadmill, but it's okay.  3.5 in 25:09, 7:11 ave.  Great.  Even better considering the 79 degree heat. 

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