Wednesday, September 29, 2010

Excellent speed work - 7 x 1 miles repeats

I had an excellent speed work session today. My goal was to get 7 1-mile repeats in this morning. I bailed on running last night -- the normal Tuesday evening speed work time -- because it rained all day and well into the night.

The speed goal was 7 minute miles (4:22 per kilometre) and the first two miles were pretty much right on. On the third mile, I got through the first 1000 metres and my time was 4:15 (6:50/mile) -- so I kept going at that pace. And for the remaining 4 miles after that, as well. Here are the per mile splits:


So it definitely went well. The temperature helped -- 10 degrees C. -- but it was humid with the fog fairly thick through out the run. But the fog kept the sun at bay, too, so maybe that was a good thing.

I'm feeling stronger and more confident as we get into the higher mileage weeks, which is good!

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