Tuesday, April 22, 2008

Run of the Week - April 22nd

Warm-up: 5-10:00 of walking, jogging, and running.

Format: Alternate Run and Rest intervals until all Run intervals are completed.

Run Intervals: 0.25, 0.50, 0.75, 0.5, 0.25 miles.

Rest Intervals; Use heart rate, walk at a slow pace (2.5mph) until your heart rate is less than 115 bpm.

This can be done on a treadmill or out side. Remember, one block equals ~0.1 miles.

Post times...


Liz said...

Finished the sprint Tri. in Carmel this past weekend, and it was great. Weather, although overcast and a bit cool, was actually perfect. I felt pretty good afterwards, no soreness except that pesky right knee. Even then not to bad. Will definately do it again next year. Not to crowded and a nice distance:) If anyone has ever thought of doing one it is a great experience and really easy to get to. Thanks Dan for all your great advice and help... Now on to the next goal:) For the run at the end I dropped down to about 11:20 minute miles next year hopefully keep the 10:00minute miles. Ride averaged 15miles an hour and swim was 7:30/400 meters. Overall for first effort, felt good.

Anonymous said...

2.75 miles
37:00 minutes
not my best....I'll try it again later in the week!

Anonymous said...

jill...2.75 in 35:59 ..slightly better..after first few legs Heart rate came right down but last 2 in took forever. I finally cheated and started running again when it was only 119!

Jeanne....2.60 in 30:04