AmisFermer
Équipe Rouge brique
Ruben Cervantes
Today is speed work day with the City Park Runners marathon clinic.
Pyramid workout:
4x200 w/ 100m recovery
2x400 w/ 200m recovery
1x800 w/ 400m recovery
2x400 w/ 200m recovery
4x200 w/ 100m recovery
Had my paces set on my Garmin and kept to the pacing. I'm starting to notice the aerobic endurance work I've been building the past month and a half is starting to pay off. What I was noticing was how fast I was recovering and able to pick up the interval pace on cue. Only problem was after the
Pyramid workout:
4x200 w/ 100m recovery
2x400 w/ 200m recovery
1x800 w/ 400m recovery
2x400 w/ 200m recovery
4x200 w/ 100m recovery
Had my paces set on my Garmin and kept to the pacing. I'm starting to notice the aerobic endurance work I've been building the past month and a half is starting to pay off. What I was noticing was how fast I was recovering and able to pick up the interval pace on cue. Only problem was after the
Remarquable (à la date de cette course)
- 5 k le plus rapide en un mois
Vos 3 mile les plus rapides
- 7:25/mi3/31/15
- 7:37/mi4/29/14
- 8:03/mi4/02/13
- 8:04/mi2/04/14
- 8:16/mi1/20/15
- 8:27/mi3/03/15
- 8:30/mi2/17/15
- 8:36/mi3/17/15
- 8:37/mi4/13/14
- 8:37/mi9/25/12
- 8:40/mi11/25/14
- 8:42/mi8/14/14
- 8:44/mi11/19/14
- 8:48/mi9/22/12
- 8:48/mi9/09/14
- 8:49/mi9/04/14
- 8:50/mi8/07/14
- 8:51/mi8/12/14
- 8:53/mi6/20/12
- 8:55/mi9/13/12
- 8:56/mi9/16/14
- 8:57/mi6/09/12
- 8:59/mi12/09/14
- 9:00/mi2/03/15
- 9:02/mi8/27/12
- 9:02/mi11/17/14
- 9:03/mi8/31/12
- 9:05/mi8/05/14
- 9:05/mi1/05/16
- 9:06/mi10/17/15
180 derniers jours
365 derniers jours
730 derniers jours
Quand
mardi
févr. 3
févr. 3
févr. 3
mardi
Distance totale
3,36miles
Temps écoulé
30:12
6:59PM - 7:29PM
Allure moyenne
9:00minutes par mile
Nième la plus longue
miles
Nième plus rapide (pour une distance similaire)
allure
Vitesse moyenne
6,67mph
Calories
423
Équivalent en nourriture
40 grosses crevettes grillées
Fréquence cardiaque moyenne
148bpm
84 - 166bpm
Cadence moyenne
166ppm
102 - 208ppm