deerdree wrote:these workouts are way out of my league, but i follow along out of interest (and in case one day they aren't...).

That's too bad that you think that. I hope there aren't that many of you that think that.

Ran with Habs this morning.

15 min warm up, 34 minutes pace range was 5:21-5:00/km then cool down to 56 min. Total distance 10.4 km with 6.7 km for the tempo portion.

To get an exact tempo pace average you'd have to spend 10-15 minutes doing the math for each hard/less hard set. If you don't match up exactly I won't tell (or assign burpees).

I will elaborate more about what I am thinking about the pace ranges. It makse sense to me that the widest range would be the 1/1 and the narrowest range would be the 5/1. If your tempo pace is 8 min mile then your fastest would be 7:45 and slowest at 8:15. I think this is a workout where you don't ...

This week's workout: warm up of choice 34min speed play pyramind 1 min hard, 1 min less hard 2 min hard, 1 min less hard 3 min hard, 1 min less hard 4 min hard, 1 min less hard 5 min hard, 1 min less hard 4 min hard, 1 min less hard 3 min hard, 1 min less hard 2 min hard, 1 min less hard 1 min hard,...

Habs4ever wrote:

IronColl wrote:15 min warm up

10 min at 5:15, 5 min at 5:10 and 5:05, 3 min at 4:30. Something like that. Total was 10 km in 56:10.

You forgot the most important part. We did it together .

I barely remembered my name after those 3 min repeats.

15 min warm up

10 min at 5:15, 5 min at 5:10 and 5:05, 3 min at 4:30. Something like that. Total was 10 km in 56:10.

Workout done for me this morning. I took is easier than I would normally be capable of because I am recovering from being sick as well as my body took a long time to recover from last weeks. I did the following: The first 800m of all repeats were done as 400m @5:39, 400m @ 5:28 The last 400m of the ...

I will admit I sort of missed the point of the easy/hard alternation and was thinking more along the lines of actual speed intervals. I probably started a bit too fast-- that made the workout pretty tough with such short recovery, and I needed more recovery during the "easy" minutes. Ther...

Very nice everyone! I will admit I sort of missed the point of the easy/hard alternation and was thinking more along the lines of actual speed intervals. I probably started a bit too fast-- that made the workout pretty tough with such short recovery, and I needed more recovery during the "easy...

Habs4ever wrote:

IronColl wrote:

Habs4ever wrote:Sheesh, I get points and lose them in a split second, doesn't seem fair.

two words

I'm thinking they aren't Luv YA!

guess again

Habs4ever wrote:Sheesh, I get points and lose them in a split second, doesn't seem fair.

two words

Great job everyone! I was very curious to see what you would do with the workout. What Sue did was actually the closest to what I had in mind (without actually saying anything about it) so points for her. Although she did cuss me so I take them back! 10 min warm up 6:00 5 min 5:29 4 min 5:21 3 min 5...

Jen Sue and I are running together at 1 MST. So expect a mass update in a couple of hours!

The challenge will be to figure out the pacing on this one. Hmmm... :think: I've written mine out, I hope I don't regret the paces I've picked. The thing I like about this workout is that we now have a baseline from the previous few workouts to help us set appropriate paces for a 5-min, 4-min, 3-mi...

This week's virtual workout: warm up of choice 5 min hard running 1 min easy 4 min hard, 1 min easy 3 min hard, 1 min easy 2 min hard, 1 min easy 1 min hard, 1 min easy 2 min hard, 1 min easy 3 min hard, 1 min easy 4 min hard, 1 min easy 5 min hard, 1 min easy cool down of choice workout is 38 minut...

Comfortably hard was exactly what that was.

Warm up, active recoveries and cooldown all done at 6:15/km. 3 x 12 minutes done at 5:27 (half pace), 5:21 and 5:18 (10k pace). Ran it out to finish 10km in 56:40.

Great job everyone!

..right now I feel like the bike is at odds w/ the run - giving to one means I have to take away from the other. That's the nature of the sport. We have to become good at three things at the expense of being great at one. Another piece of triathlon lore for you to ponder; bike training supports run...

Done! 2 km warm up 2 x 400 @ 4:48/km 2 x 800 @ 4:55/km 1 x 1600 @ 4:59/km 2 x 800 @ 4:53/km 2 x 400 @ 4:38/km 2.6km of recovery and cooldown 11km total. Recoveries in between intervals as indicated up to a 200m distance except for the mile which had 3 min/400m. I have a 400m track visual on my tread...

I'm with La - I really don't like to walk the rest breaks. I find it hard to start again. I don't think I was the one who said that! If the goal of a 2- or 3- min break between intervals is to get enough rest so as to be able to hit the next interval at the desired pace, then I am all for walking t...

Rest can be actual rest. When I walk between interval sets I never count that distance. It 99% has to do with how it brings my average pace down. :shifty: With a hard set my cool down may be 1km at the most. Usually it involves a bit of walking and a lot of stretching. So with a 10-15 minute warm up...

Glad that's done 20 min warm up first 10 minute interval speeds from 11.0-12.1 km/h non linear progression second 10 minute interval speeds 11.3-12.5 km/h non linear progression. 10 minute cooldown lots of internal cursing What do you mean by non-linear? Were you running in circles? :lol: Technical...

Glad that's done

20 min warm up

first 10 minute interval speeds from 11.0-12.1 km/h non linear progression

second 10 minute interval speeds 11.3-12.5 km/h non linear progression.

10 minute cooldown

lots of internal cursing

Well done!

Sort of looking forward to this. I better make a strong effort since this one was my idea. I am thinking the music is going to be key.