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!


  • 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

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About Brad

Me in 2002 - 200lbsThis is my fitness blog. Some people who knew me a long time ago may wonder, what the heck I'm doing writing a blog about fitness. Many of them wouldn't imagine that I'd have anything to do with fitness. You see, up until age 34, I treated my body very poorly. I sat around at home, at work, at play. I ate junk food and lots of it. And the result was what you'd expect 5'4" and 200 lbs with 36% body fat. (more...)