got my second run in for the week. I don't know what was going on, since I ran two days in a row, and I never do that, but it had to be one of my best runs on the road ever. I really felt GREAT. Guess the weight loss is finally catching up with me?
It was an interval run and I managed to keep my first 4 minute interval at 6MPR (10min/mile) and didn't drop below 11:30min/mile for any interval after that. In total I did 4:05 miles in 51:41. Considering the first time I ever did this route (in Feb) it took me 1 hour and 8 minutes, I really proud of that.
in case your curious, the interval program I'm doing is called "Freeway to 10K" and it's supposed to get you from a 5K to a 10K in 10 weeks. You play it on your ipod and you can get it at: www.podrunner.com
This week looked like:
42 minutes @ 137 BPM to 153 BPM
BPM Chart
5 min. warmup @ 137-142BPM
4 min. @ 153 BPM
90 sec. @ 142 BPM
4 min. @ 153 BPM
90 sec. @ 142 BPM
4 min. @ 153 BPM
90 sec. @ 142 BPM
4 min. @ 153 BPM
90 sec. @ 142 BPM
4 min. @ 153 BPM
90 sec. @ 142 BPM
4 min. @ 153 BPM
90 sec. @ 142 BPM
3 min. cooldown @ 142-137BPM
I hope to get one more swim done before the end of the week - maybe an early Sunday swim. I also want to do two bikes and one more run. So, an early morning Bike tomorrow - and probably a BRICK Bike/Run on Saturday is probably in the works :)
I hope everyone has a GREAT 4th!
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4 comments:
You're doing great, Shawn! Have a great 4th. Art
Nicely done, very consistant. Any coach would be happy with that!
Just know you are quite an inspiration to everyone, thank you for that. - Tim
great job! you are improving by leaps and bounds!
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