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Post by gater on Aug 13, 2012 21:39:21 GMT -5
I used this speed workout 3x per week to train for the Sunburst.
Walk 5 minutes at brisk pace to warm up. (make sure you get a good warm-up and stretch)
1 Complete 1st mile under 7 minutes
2 Recover walk 2 minutes
3 Complete 2nd mile in under 8 minutes
4 Recover walk 1 minute
5 Complete 3rd mile in under 9 minutes
5 minute cool down
Post your time for mile 1, 2 an 3
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Post by rjoxiv on Aug 14, 2012 5:59:17 GMT -5
looks tough! That first ones a sprint!!! What? No penalties for not hitting the marks? U going soft gater?  |
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Post by gater on Aug 14, 2012 8:29:02 GMT -5
HAHA...penalty would be posting slower times than the old man of the group! I know you guys do not want that!!!!
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Post by CAG04 on Aug 14, 2012 12:58:50 GMT -5
I was kinda surprised there wasn't a penalty rd as well. BGJames must think he is catering to some metrosexuals.
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Post by rjoxiv on Aug 14, 2012 15:14:00 GMT -5
 now that is funny! I will impose a post run penalty for myself. Getting ready to run now...got to push the double higher tho. Still shooting for goals.
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Post by gater on Aug 14, 2012 15:23:23 GMT -5
Mile 1: 6:42
Mile 2: 7:45
Mile 3: 8:57
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Post by gater on Aug 14, 2012 15:30:17 GMT -5
Interested to see wha the birthday boy posts today!!!!
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Post by rjoxiv on Aug 14, 2012 15:51:11 GMT -5
Oh yeah! Happy bday brotha!
And wow...642!
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Post by gater on Aug 14, 2012 16:30:07 GMT -5
Dont let the old guy beat you!
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Post by rjoxiv on Aug 14, 2012 16:30:36 GMT -5
Well..I take back my goal of 730 mile for a pace.
Wow. I was Sprinting to make that first mile...
6:59!!!
7:50
8:55
Lap 2 was sickening and I walked last 10th of mile cause I had the time to spare and I was GASSED.
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Post by CAG04 on Aug 14, 2012 16:40:34 GMT -5
Mile one. 6:53
Mile two. 7:45
Mile three 7:30
That first mile about killed me. My third mile always feels good. I hated this DPC right up until I finished. Another rough DPC by gater. Dude is a killer.
You know RJO is going sub 7 for all three. #goals #beast
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Post by CAG04 on Aug 14, 2012 16:54:23 GMT -5
I was on treadmill.......that improves times a lot.
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Post by gater on Aug 14, 2012 16:58:03 GMT -5
Nice work...gotta love the negative 3rd mile from the birthday boy!
And I am happy to see RJO has come back to reality about averaging 7:30 per mile pace!!!! LOL
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Post by gater on Aug 14, 2012 17:00:06 GMT -5
This is a good treadmill workout to be fair you have to set it at .5 incline.
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Post by gater on Aug 14, 2012 17:35:20 GMT -5
so do we still owe a 4 mile run today?  ? |
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now that is funny! I will impose a post run penalty for myself. Getting ready to run now...got to push the double higher tho. Still shooting for goals.
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