Wednesday, September 1, 2010

Speed Work - 6 x 1 mile repeats

Today we stepped up the number of one mile repeats to 6, each separated by a 2.5 minute break. I started early -- 6:45 AM, but the sun was rising and therefore the temperature was starting to rise as well. Best guess is that it was 21 degrees C. when I started and 23 when I finished. But those temperatures are in the shade. In the sun it was easily 3 or 4 degrees warmer.

Like last week's speed work session, I targeted 7:00/mile or a pace of 4:21 per kilometre. But in the last two miles, I stepped it up to target 4:15/k or 6:50/mile. Here is what I did:


So I hit the targets pretty much right on. I was sweating profusely during the run -- my hand towel that I carry was soaked -- but taking off my shirt after first 2 miles definitely helped to keep me cooler.

Anyhow, another successful run!

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