b***i
发帖数: 10018 | 1 I did 4.7mi warmup, 5x[600m I pace + 200m recovery], 1.8mi cooldown today.
Temperature was nice, in the low 60s. But my body still had fatigue from the
23.5mi long run two days ago.
Interval paces: 5:50, 5:43, 5:47, 5:51, 5:38，the first 4 were slightly
uphills.
200m recovery felt very short... better to do 300m recovery next time. | e******h
发帖数: 128 | 2 Is the interval pace equal to 10K pace?
today.
the
【在 b***i 的大作中提到】
: I did 4.7mi warmup, 5x[600m I pace + 200m recovery], 1.8mi cooldown today.
: Temperature was nice, in the low 60s. But my body still had fatigue from the
: 23.5mi long run two days ago.
: Interval paces: 5:50, 5:43, 5:47, 5:51, 5:38，the first 4 were slightly
: uphills.
: 200m recovery felt very short... better to do 300m recovery next time.
| b***i
发帖数: 10018 | 3 5k pace, i guess
【在 e******h 的大作中提到】
: Is the interval pace equal to 10K pace?
:
: today.
: the
| w****1
发帖数: 4931 | 4 that ain't bad at all!
the
【在 b***i 的大作中提到】
: I did 4.7mi warmup, 5x[600m I pace + 200m recovery], 1.8mi cooldown today.
: Temperature was nice, in the low 60s. But my body still had fatigue from the
: 23.5mi long run two days ago.
: Interval paces: 5:50, 5:43, 5:47, 5:51, 5:38，the first 4 were slightly
: uphills.
: 200m recovery felt very short... better to do 300m recovery next time.
| y******n
发帖数: 4527 | 5 200 m is too short for recovery. recovery time should be 50-90% of workout
time. probably you need to do 400m recovery for 600m interval.
the
【在 b***i 的大作中提到】
: I did 4.7mi warmup, 5x[600m I pace + 200m recovery], 1.8mi cooldown today.
: Temperature was nice, in the low 60s. But my body still had fatigue from the
: 23.5mi long run two days ago.
: Interval paces: 5:50, 5:43, 5:47, 5:51, 5:38，the first 4 were slightly
: uphills.
: 200m recovery felt very short... better to do 300m recovery next time.
| b***i
发帖数: 10018 | 6 i jog very slow during recovery, around 10:00/mi. so 300m is good for me.
【在 y******n 的大作中提到】
: 200 m is too short for recovery. recovery time should be 50-90% of workout
: time. probably you need to do 400m recovery for 600m interval.
:
: the
| b***i
发帖数: 10018 | 7 本来期望降温会跑快点，但是没有，所以不爽。
【在 w****1 的大作中提到】
: that ain't bad at all!
:
: the
| w****1
发帖数: 4931 | 8 That is a matter of personal style. I've read that some Kenyans run
intervals with very short recovery, say 1 minute. Of course, with recoveries
that short, you won't be able to go quite as fast in the intervals.
【在 y******n 的大作中提到】
: 200 m is too short for recovery. recovery time should be 50-90% of workout
: time. probably you need to do 400m recovery for 600m interval.
:
: the
| w****1
发帖数: 4931 | 9 5 reps of intervals is rarely satisfying. just wetting your beak a little.:)
【在 b***i 的大作中提到】
: 本来期望降温会跑快点，但是没有，所以不爽。
| y******n
发帖数: 4527 | 10 已经够快了。。。
【在 b***i 的大作中提到】
: 本来期望降温会跑快点，但是没有，所以不爽。
| R*****s
发帖数: 41236 | | g*****r
发帖数: 4444 | | b***i
发帖数: 10018 | 13 昨天interval，今天Medium long run 15mi，跑得还是挺爽的，最后一迈tempo finish。
pace HR
8:13 121
7:42 133
7:39 140
7:39 143
7:35 146
7:36 148
7:29 148
7:30 151
7:44 150
7:45 149
7:44 150
7:43 151
7:32 153
7:13 160
6:41 164
the
【在 b***i 的大作中提到】
: I did 4.7mi warmup, 5x[600m I pace + 200m recovery], 1.8mi cooldown today.
: Temperature was nice, in the low 60s. But my body still had fatigue from the
: 23.5mi long run two days ago.
: Interval paces: 5:50, 5:43, 5:47, 5:51, 5:38，the first 4 were slightly
: uphills.
: 200m recovery felt very short... better to do 300m recovery next time.
|
|
