26 October 2012

Speed Work! 8 Miles @ 7:06 pace! Woot!

Posted by Brad Hefta-Gaub under: Run.

I’ve been having some great runs lately. I hope I’m peaking perfectly for my Quadzilla and Ironman coming up in 4 weeks. Today, I had 1 hour to get a workout in… so I decided I’d do a speed session. All out, as hard as I could.

Splits: 7:46, 7:14, 7:17, 7:25, (turn around), 6:51, 6:50, 7:03, 6:33!!

I ended up negative splitting (7:25 to 7:06!) And last mile fastest! I slowed a little on that 7th mile, or else I would have had the second half all under 7:00/mile pace.

Still a great run!

Workout:

  • Type: Run
  • Date: 10/26/2012
  • Time: 14:30:00
  • Total Time: 00:56:45.00
  • Average Heart rate: 180
  • Max Heart rate: 216
  • Calories: 782
  • Distance: 8 miles
  • Average Pace: 7:05.53/mile
  • Max Pace: 6:33.01/mile
  • Ascent: 400 ft
  • Descent: 400 ft

Digg! this story! Digg! this story.

Comments are closed.

 
 
 

Activities: Year to Date

Distances
Bike: 488 miles
Run : 176 miles
Walk: 34 miles
Hours of Activity
 Bike: 29.5 - 32.0%
 Run : 37.6 - 40.7%
 Strength: 4.8 - 5.1%
 Flex: 4.0 - 4.4%
 Walk: 11.5 - 12.4%
 Other: 5.0 - 5.4%
  Total:92.3
 

Activities: Last Year

Distances
Bike: 896 miles
Run : 201 miles
Walk: 15 miles
Swim: 21,342 meters
Hours of Activity
 Bike: 47.9 - 39.3%
 Swim: 7.3 - 6.0%
 Run : 28.4 - 23.3%
 Strength: 25.9 - 21.3%
 Flex: 4.5 - 3.7%
 Walk: 4.8 - 3.9%
 Other: 3.0 - 2.5%
  Total:121.7