w****1
发帖数: 4931 | 1 6:20am this morning caomuzhiren came to get me to go work out on the track.
It was still a while before
sunrise. We jogged one mile to warm up, and then the intervals begin. 800m
speed, 400m jogging recovery.
My 10 x 800m splits were 3:11, 3:09, 3:08, 3:05, 3:06, 3:06, 3:06, 3:04, 3:
01, 2:45. I started out relatively
easy. Still recovering from a cold I caught last week. It became clear that
3:05 is a good time for me to aim for
today. Starting at rep #7, I felt that I needed to push a little. | d*********6
发帖数: 6115 | 2 你的训练质量总是那么高，
9个800后能跑出2：45很了不起了。
.
that
final
【在 w****1 的大作中提到】
: 6:20am this morning caomuzhiren came to get me to go work out on the track.
: It was still a while before
: sunrise. We jogged one mile to warm up, and then the intervals begin. 800m
: speed, 400m jogging recovery.
: My 10 x 800m splits were 3:11, 3:09, 3:08, 3:05, 3:06, 3:06, 3:06, 3:04, 3:
: 01, 2:45. I started out relatively
: easy. Still recovering from a cold I caught last week. It became clear that
: 3:05 is a good time for me to aim for
: today. Starting at rep #7, I felt that I needed to push a little.
| b***i
发帖数: 10018 | 3 Sounds exciting. I am looking forward to more speedwork in the summer too. | d*********6
发帖数: 6115 | 4 me three...
hahaha
【在 b***i 的大作中提到】
: Sounds exciting. I am looking forward to more speedwork in the summer too.
| A***a
发帖数: 1799 | 5 Nice speedwork. I started to realize how crucial speed work is. But
unfortunately it is a lot more painful than junk miles.
.
that
final
【在 w****1 的大作中提到】
: 6:20am this morning caomuzhiren came to get me to go work out on the track.
: It was still a while before
: sunrise. We jogged one mile to warm up, and then the intervals begin. 800m
: speed, 400m jogging recovery.
: My 10 x 800m splits were 3:11, 3:09, 3:08, 3:05, 3:06, 3:06, 3:06, 3:04, 3:
: 01, 2:45. I started out relatively
: easy. Still recovering from a cold I caught last week. It became clear that
: 3:05 is a good time for me to aim for
: today. Starting at rep #7, I felt that I needed to push a little.
| w********6
发帖数: 12977 | 6 admire, tough workout. BTW, caomuzhiren is staying in Boston? | w****1
发帖数: 4931 | 7 No, I'm in Texas.
【在 w********6 的大作中提到】
: admire, tough workout. BTW, caomuzhiren is staying in Boston?
| w****1
发帖数: 4931 | 8 I love speed work. To me it's much more fun than junk miles.
【在 A***a 的大作中提到】
: Nice speedwork. I started to realize how crucial speed work is. But
: unfortunately it is a lot more painful than junk miles.
:
: .
: that
: final
| c*********n
发帖数: 2120 | 9 caomuzhiren只跑了九个，第一个还没记下时间，最后八个：
3:51, 3:40, 3:45, 3:34, 3:38, 3:41, 3:46, 3:45
由于whxhm1越跑越快，而我越跑越慢，导致最后差whxhm1超过半圈-:)
.
that
final
【在 w****1 的大作中提到】
: 6:20am this morning caomuzhiren came to get me to go work out on the track.
: It was still a while before
: sunrise. We jogged one mile to warm up, and then the intervals begin. 800m
: speed, 400m jogging recovery.
: My 10 x 800m splits were 3:11, 3:09, 3:08, 3:05, 3:06, 3:06, 3:06, 3:04, 3:
: 01, 2:45. I started out relatively
: easy. Still recovering from a cold I caught last week. It became clear that
: 3:05 is a good time for me to aim for
: today. Starting at rep #7, I felt that I needed to push a little.
| A***a
发帖数: 1799 | 10 你要跟他比?找个EASY点的TARGET吧.
【在 c*********n 的大作中提到】
: caomuzhiren只跑了九个，第一个还没记下时间，最后八个：
: 3:51, 3:40, 3:45, 3:34, 3:38, 3:41, 3:46, 3:45
: 由于whxhm1越跑越快，而我越跑越慢，导致最后差whxhm1超过半圈-:)
:
: .
: that
: final
| | | c*********n
发帖数: 2120 | 11 是想跟着学一下看他怎么跑
结果就只有最开始的那几秒才能看到他-:)
【在 A***a 的大作中提到】
: 你要跟他比?找个EASY点的TARGET吧.
| A***a
发帖数: 1799 | 12 不错了,YASSO 800就是你马拉松的FINISH TIME.所以,现在的WHX应该是在3小时左右
,你也不错啊,3:40,BQ了.
【在 c*********n 的大作中提到】
: 是想跟着学一下看他怎么跑
: 结果就只有最开始的那几秒才能看到他-:)
| c*********n
发帖数: 2120 | 13 嘿嘿，我再看看，再练练，再说
【在 A***a 的大作中提到】
: 不错了,YASSO 800就是你马拉松的FINISH TIME.所以,现在的WHX应该是在3小时左右
: ,你也不错啊,3:40,BQ了.
| m**k
发帖数: 18660 | 14 Yasso不用跑太快。heihei. 3:09轻松跑下来就可以了
.
that
final
【在 w****1 的大作中提到】
: 6:20am this morning caomuzhiren came to get me to go work out on the track.
: It was still a while before
: sunrise. We jogged one mile to warm up, and then the intervals begin. 800m
: speed, 400m jogging recovery.
: My 10 x 800m splits were 3:11, 3:09, 3:08, 3:05, 3:06, 3:06, 3:06, 3:04, 3:
: 01, 2:45. I started out relatively
: easy. Still recovering from a cold I caught last week. It became clear that
: 3:05 is a good time for me to aim for
: today. Starting at rep #7, I felt that I needed to push a little.
| w****1
发帖数: 4931 | 15 New goals have been set for the new season.:)
Instead of saying that you only need to run 3:10 Y800 to run a 3:10 marathon, you should ask why not run a
3:00 marathon when you can run 3:00 Y800.:)
Seriously though, my current goal is to run a sub 18 next month in BAA 5K, so my Y800 is too weak as a
speed work for that.
【在 m**k 的大作中提到】
: Yasso不用跑太快。heihei. 3:09轻松跑下来就可以了
:
: .
: that
: final
| w********6
发帖数: 12977 | 16 Though that will be the fastest 5k in our board, it is funny to notice that
it means you will be in the same league as the 13-yr-old girl
marathon, you should ask why not run a
so my Y800 is too weak as a
【在 w****1 的大作中提到】
: New goals have been set for the new season.:)
: Instead of saying that you only need to run 3:10 Y800 to run a 3:10 marathon, you should ask why not run a
: 3:00 marathon when you can run 3:00 Y800.:)
: Seriously though, my current goal is to run a sub 18 next month in BAA 5K, so my Y800 is too weak as a
: speed work for that.
| w****1
发帖数: 4931 | 17 If I can do my last 800m lap today six times in an interval workout, I'll
have a chance of beating the 13 yr old.
some other time.:)
that
【在 w********6 的大作中提到】
: Though that will be the fastest 5k in our board, it is funny to notice that
: it means you will be in the same league as the 13-yr-old girl
:
: marathon, you should ask why not run a
: so my Y800 is too weak as a
| e*e
发帖数: 6808 | 18 I love this idea!
go for 3:00 marathon!
marathon, you should ask why not run a
so my Y800 is too weak as a
【在 w****1 的大作中提到】
: New goals have been set for the new season.:)
: Instead of saying that you only need to run 3:10 Y800 to run a 3:10 marathon, you should ask why not run a
: 3:00 marathon when you can run 3:00 Y800.:)
: Seriously though, my current goal is to run a sub 18 next month in BAA 5K, so my Y800 is too weak as a
: speed work for that.
| m**k
发帖数: 18660 | 19 18min is very possible.
我总觉得Y800其实不是interval. interval需要是跑在Vo2 Max.但是Y800强度不够?
but anyway, both are very good workout.
marathon, you should ask why not run a
so my Y800 is too weak as a
【在 w****1 的大作中提到】
: New goals have been set for the new season.:)
: Instead of saying that you only need to run 3:10 Y800 to run a 3:10 marathon, you should ask why not run a
: 3:00 marathon when you can run 3:00 Y800.:)
: Seriously though, my current goal is to run a sub 18 next month in BAA 5K, so my Y800 is too weak as a
: speed work for that.
| w****1
发帖数: 4931 | 20 It's the 10 reps that makes the difference for Y800. It's almost inpossible
to run 10 x 800m intervals at 5K pace -- that would be 5 miles in total at
5K pace, and even with 400m recovery, it would be extremely difficult. For
intervals at 5K pace, I would run at most 6-8 reps of 800m.
【在 m**k 的大作中提到】
: 18min is very possible.
: 我总觉得Y800其实不是interval. interval需要是跑在Vo2 Max.但是Y800强度不够?
: but anyway, both are very good workout.
:
: marathon, you should ask why not run a
: so my Y800 is too weak as a
|
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