y******n
发帖数: 4527 | 1 It was really hot today in Cape, more than 80F. (If you want to take it as
BSO, no offense). A group of us is going to do intervals on a trail where
people ride their horses. It is a loop, about half mile long, located in a
park where I have never been before.
I wear the mach11 spikeless to see how it will shorten the distance between
those fast guys and myself. 5 of us showed up and we had a two mile warm up.
Then Chris and Steve draw a line on the trail and said we are going to run
a little more than one lap to cover 1000m-1100m or so. I asked why we do not
choose an even number, 1000 or 1200 m. They told me they do not know how to
measure the exact distance. I laughed, and pointed out that I have a GPS...
We all laughed, then started the interval.
The first lap was pretty hard, possibly due to my incomplete warm up. (BTW,
I followed Baiji's warm up instruction the other day and it was great.) I
forgot to set manual lap of my GPS so I do not have the split for the first
three intervals. But I read my pace during the run and it was 5:40-5:45.
After three laps I changed my lapping function and had two splits for the 0.
65 mile lap, measured by my GPS. They were 3:45 and 3:44, which translated
to 5:45 per mile. The last one was a little hard for which I had to push
till the end and Will, who ran the laps with me shoulder by shoulder, slowed
down by 30 meters or so ignoring my encouragement to keep pushing. Other
three guys were flying in the front.
After the workout I felt fresh again by jogging slowly for 0.2 miles. Then I
had another two miles as cool down. By talking to Chris, who was in lead in
every single lap during the workout and always finished an easy 5 mile with
28-29 min, I know this guy is trying to qualify Canada national cross
country ski team and his best 5K was 15:15. Now I know it is real that I am
really close to an elite athelete. Haha
The workout today builds up my confidence for a 5K race now. Although I am
not sure if I can make a PR, at least I will have a time better than last
December, 18:55. | b***i
发帖数: 10018 | 2 i thought you typo'd 1600 as 1060 :)
between
up.
run
not
to
..
【在 y******n 的大作中提到】
: It was really hot today in Cape, more than 80F. (If you want to take it as
: BSO, no offense). A group of us is going to do intervals on a trail where
: people ride their horses. It is a loop, about half mile long, located in a
: park where I have never been before.
: I wear the mach11 spikeless to see how it will shorten the distance between
: those fast guys and myself. 5 of us showed up and we had a two mile warm up.
: Then Chris and Steve draw a line on the trail and said we are going to run
: a little more than one lap to cover 1000m-1100m or so. I asked why we do not
: choose an even number, 1000 or 1200 m. They told me they do not know how to
: measure the exact distance. I laughed, and pointed out that I have a GPS...
| y******n
发帖数: 4527 | 3 In that case I will be flying, haha
【在 b***i 的大作中提到】
: i thought you typo'd 1600 as 1060 :)
:
: between
: up.
: run
: not
: to
: ..
|
|
