Cadence Intervals
Finally got out to run the cadence intervals my PT prescribed. The basic plan was to warm up at 180, then do 30-60 second intervals of higher cadence, starting at 185, then 190, 195, 200, 205, 210… in between each work interval, walk 1 minute, then jog at 180.
I made myself metronome files with mellow computerized voice overs that said something to the effect of “now beginning 190 cadence for 1 minute”. This worked pretty good, as I was able to have a play list on my iPod that was the entire interval workout schedule.
I did this workout on the trail, out an back from my house. It took me about 3 miles to do the intervals. I did ok up till about 200, but just couldn’t hold it together for 205 and 210. Then I just ran/jogged home. I did 2 miles in my five-fingers/barefoot runners, ended up with a pretty bad blister/abrasion on my heal.
Workout:
- Type: Run
- Date: 04/02/2008
- Total Time: 00:59:23.00
- Distance: 6.2 miles
- Average Pace: 9:35.08/mile
Filed under: Run
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April Fools Days On Myself!
I guess I felt like playing an April Fools Day prank on myself… so as part of my commute to PT then to a meeting… I screwed up the “when” not the “where” and ended up getting to my meeting 3 hours early… since I had no computer with me I basically had nothing I could do, so I headed home… then three hours later, I headed out again to my meeting… the Result: 28 miles of commuting on the beast.
Workout:
- Type: Cycle
- Date: 04/01/2008
- Total Time: 2:12:00.00
- Distance: 28 miles
- Average Speed: 12.73 mph
Filed under: Cycle
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