My main goal of the purchase was to have something I can use over the winter, but yesterday it was raining in the morning so I got the opportunity to try out my new toy.
2.5 mile recovery run at an 8:34 pace (7 MPH).
The maiden voyage went great. Haven't ran on a treadmill too much lately but I didn't experience my typical phobia of falling off the back so that was good. Interestingly enough, I'd say my perceived exertion (5/10) was relatively high considering the pace which would of felt easier on an outdoor run. However, my HR stayed at about 135 BPM (75% Max) which is on the low side for what I've typically been running.
I felt good after the run was done and for the rest of the day so I'd say the recovery run was a success.
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Today I had a harder workout schedule... I've been falling a bit flat at the track, not ever really being able to complete my intended workouts so I decided to switch it up and try a fartlek.
Here was the plan: 1 Mile Warmup... .25 Hard... .25 Recovery... .50 Hard... .50 Recovery... 1 Mile Hard… .50 Recovery... .50 Hard... .25 Recovery... .25 Hard
Here's the results:
Mile 1: 8:04 pace
.25 Hard: 98sec (6:32 pace)
.25 Easy: 123 sec (8:12 pace)
.50 Hard: 3:26 (6:52 pace)
.50 Easy: 4:02 (8:04 pace)
1 mile HARD: 7:04 pace
.50 Easy: 4:13 (8:26 pace)
.50 Hard: 3:20 (6:40 pace)
.25 Easy: 101 sec (8:44 pace)
.25 Hard: 98 sec (6:32 pace)
Overall:
5.02 miles in 37:53
7:32 Average Pace
2.52 miles easy at 8:15 pace
2.5 miles hard at 6:50 pace
I'm pumped after this workout. It was very tough and I had to fight through it but I got it done and feel good now! After Sundays disaster of a long run I feel redeemed. 24 days till my goal 5K race.
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