5×800 (10k pace)

Posted on December 30th, 2008 by Mitch Roberts | Digg! this story! Digg! this story.

Tuesdays will be our speed workouts going forward now that we have started to hunker down. Today was supposed to be a 4×800 at my 10k pace (still trying to figure out what my 10k and 5k paces are). Since my run last night was anything but good I pushed the distance today by another 1/2 mile at 8:57 pace. I am starting to see the benefits of speed work too, and I have only done a few rounds of it. Historically, I have always been a 10 minute miler, but now that is dropping to 9:30/9:15, and the best part is that I am able to maintain that pace too…

Workout:

  • Type: Run
  • Date: 12/30/2008
  • Time: 08:57:27
  • Total Time: 00:31:00.00
  • Calories: 445
  • Distance: 3.5 miles
  • Average Pace: 8:51.76/mile

Filed under: Run


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  • Workouts Year to Date

    Distances
    Bike: 302 miles
    Run : 104 miles
    Swim: 28,550 yards
    Hours of Activity
     Bike: 17.3 - 41.0%
     Swim: 9.2 - 21.7%
     Run : 15.8 - 37.3%
      Total:42.3


  • Oliver Half Ironman (6/6/10)


  • Chelanman Olympic Triathlon (7/17/10)


  • Ironman Canada 2010 (8/29/10)




  • 2009 Workouts

    Distances
    Bike: 1,623 miles
    Run : 591 miles
    Swim: 76,307 yards
    Hours of Activity
     Bike: 95.7 - 43.2%
     Swim: 27.5 - 12.4%
     Run : 97.0 - 43.8%
     Cardio: 1.3 - 0.6%
      Total:221.4










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