Single: Well thank you all for humoring me with my April Fools’ Day entry. I’m
sorry it has taken so long to get back to the real workout. The last two workdays
have been painful. So the real deal with the 60 quarter workout is that the
intro is all true, I just haven’t done the workout yet, maybe sometime this
summer. I did get to sleep early to wake up early but because I had to be into
work by 6am. I made my deadlines last week but now I have all this makeup work.
I ended up working 9hrs not including the run break then a few more at night.
So I didn’t get out for my run until ~3:15pm, this was fine as the weather was
ok by that time. The workout was 2x3mi at MP. The course was lab to Memory
Grove via a stint past Dry Creek and then up City Creek and back directly. Both
MP stretches were planned on downhill sections so I figured I would watch my HR
more than the pace but shoot for about 160-170 and 5-10 sec faster per mile for
the aide adjustment so 5:45-50 pace. The run went well and I’m feeling much
better than the last couple of weeks. However, it still felt a little harder
than I would have like. Here is the workout in table form. Keep in mind that
the values are only as accurate as the Garmin. The ascent and descent summed
together equals -116 but everything I did was out and back…
|
Leg
|
Distance
|
Avg. Pace
|
Avg. HR
|
Total Ascent
|
Total Descent
|
Net Change
|
|
Warm-up
|
1 mi
|
8:50
|
126
|
208
|
-388
|
-180
|
|
MP
|
1 mi
|
5:51
|
160
|
77
|
-114
|
-37
|
|
1 mi
|
5:47
|
165
|
33
|
-191
|
-158
|
|
1 mi
|
5:43
|
169
|
63
|
-209
|
-146
|
|
Recovery
|
3.5 mi
|
8:51
|
146
|
1326
|
-620
|
706
|
|
MP
|
1 mi
|
5:51
|
159
|
60
|
-277
|
-217
|
|
1 mi
|
5:45
|
166
|
146
|
-241
|
-95
|
|
1 mi
|
5:35
|
169
|
101
|
-428
|
-327
|
|
Cooldown
|
3.5 mi
|
8:37
|
138
|
662
|
-324
|
338
|
Mi 14-R1 Avg. 7:29 HR 149
Asics DS-Trainer #1: 134 / / Asics DS-Trainer #2: 112 /
/ Saucony Rides #1: 113 / / Saucony Rides #2: 110 | 