20 Miles 2:16:42 6:50 average per mile
9:30 am) 40-50's Sunny!
This was a tough workout and I knew it would be. It was a 20
miler like I have never run before. My normal 20 miler would
be either a steady pace through out or maybe a progression
run. Coach had me do easy then fast segments through out the
run. It went like this.
Mile/Pace
1- 7:28 First 6 miles steady and relaxed
2- 7:09
3- 7:05
4- 7:09
5- 7:22
6- 7:14
7- 6:08 goal 6:10
8- 6:55 recovery
9- 6:21 goal was 12:20-12:30 for mile 9&10 I was off
10-6:18 (12:39)
11-7:02 recovery
12-6:21 goal was 12:20-12:30 for mile 12&13 I was off
13-6:26 (12:47)
14-7:04 recovery
15-6:18 goal 6:10
16-7:03 recovery
17-7:03 recovery
18-6:57 last 3 miles progression
19-6:41
20-6:35 last mile coach said to drain the tank at the end
and I did that. I almost was falling over at the end from
fatigue.
I'm very happy with this run! I didn't hit all the time goals
but I was pretty close and like I said this was totally different
from what I'm used to.
Day off tomorrow so 65 miles for the week.
b/a11/167
1 comment:
Stout effort man!
Looking good. Love the prescripted splits/recovery cycle.
Keep at it.
AW
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