"The two most powerful warriors are patience and time." - Leo Tolstoy
arete - attaining excellence through competition

Friday, December 21, 2007

for Friday, Dec 28

800: lactate tolerance or fartlek
800-3000: VO2max or lactate threshold or fartlek
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14 comments:

Anonymous said...

5-4-3-2-1 fartlek. felt pretty good.

December 28, 2007 at 12:07 PM
Garad said...

Did a 10 mile run in 59:33. I didn't feel to hot for the first few miles, but the last 6 or so I felt good.

December 28, 2007 at 12:31 PM
Anonymous said...

wheather stunk but ran 3 miles in 23:46. I actually was able to time it with a watch. And then i did 4 x a straight street, which was about a 100 m

December 28, 2007 at 3:38 PM
Unknown said...

4 x 300 + 200. 41.5, 28, 41, 27, 41, 27, 40.5, 27. I felt good. I think this was my best workout of the break so far.

December 28, 2007 at 4:20 PM
Anonymous said...

Ran 1:30 which was probably 12.5 or 13 but I'm calling it 12. Did about 20 minutes of 6:15 pace after I hit an hour then cooled down for 10 minutes. Felt pretty good. Weather was terrible. 45 degrees, raining and windey. Ran on the roads at Percy Warner Park. Stretched and rolled well.

December 28, 2007 at 4:27 PM
Anonymous said...

I did the lactate threshold work out 12x400 at 74's with 30 seconds recovery. It was alright. The wind made it harder.

December 28, 2007 at 4:34 PM
Anonymous said...

10 min w/ 2 min jog, 3 x 5 min w/ 1 min jog at threshold effort

December 28, 2007 at 9:04 PM
Anonymous said...

2 x 1200 and 6 x 400 on a field near my house, so i don't know if the distances were completely accurate, but it was a hard effort. the weather was pretty warm though, so it felt pretty good.

December 29, 2007 at 12:23 AM
Anonymous said...

I ran 16 X 300 on a track in mostly 57-58. There was a couple in 56. The weather was terrible and it was really windy towards then end of my run. I felt ok.

December 29, 2007 at 1:06 PM
Anonymous said...

I ran 3 miles in 17:56. It felt harder than it should have.

December 29, 2007 at 3:45 PM
Anonymous said...

6 mile hard run on pavement bike trail. Splits=5:25,5:32, 5:36, 5:36,5:34, 5:28. Felt alright towards the end. Middle was pretty tough.

December 29, 2007 at 11:18 PM
Anonymous said...

I did a 3 mile tempo run (24:50) in my neighborhood, 1 mile warm up and cool down. I was a little frustrated because it was not as fast as i wanted but hopefully it was just a bad day.

December 30, 2007 at 1:12 AM
Anonymous said...

3 mile tempo 20:40. It felt hard.

December 30, 2007 at 3:48 PM
Anonymous said...

ran for an hour easy, felt good

December 30, 2007 at 11:04 PM

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