Sprint Intervals - 12x400m, 6.12 miles

AAAAAAAAAAAAAAAUGH!

Sprint intervals today. 10min warmup, 12x400m @ 7:22 (90sec easy rest), 10min cooldown. Here we go.



Interval 1: 1:46.65, 7:06/mi
Interval 2: 1:47.95, 7:12/mi
Interval 3: 1:44.83, 6:59/mi
Interval 4: 1:49.85, 7:19/mi
Interval 5: 1:52.70, 7:31/mi
Interval 6: 1:51.63, 7:26/mi
Interval 7: 2:01.36, 8:05/mi
Interval 8: 1:52.71, 7:31/mi
Interval 9: 1:54.19, 7:37/mi
Interval 10: 1:56.81, 7:47/mi
Interval 11: 1:53.31, 7:33/mi
Interval 12: 1:56.61, 7:46/mi

7:22 was the goal for the sprints. I didn't make the goal every time, but man, they were tough! 90 seconds wasn't near enough rest time between sprints, hehehe.

I did learn one lesson after the last time I did them though: I avoided running over the freeway altogether! I couldn't have been close to goal otherwise. When you're running for two minutes, stopping completely for 30 seconds is huge.

6.12 miles, 58:28.60, 9:33/mi average pace, 761 calories burned.

Today's Tweets

06:16 Wt: 168.8, RHR: 60 #

06:16 Rough weekend, I guess. :( #

09:09 anywya! #

09:09 Nobodywya! #

09:09 New HBO series: The Wya #

09:25 Dunno what I'd do without online support (twitter, blogs, messageboards) #

09:29 Rule #1: Before singing the national anthem, know the words. Rule #2: Don't walk onto hockey ice in heels. tinyurl.com/7kadz4 #

11:34 Trying to get finished with morning stuff so I can get to the gym. Now you watch, I'll go over there at 2. Mark my words. #

12:38 Sure, this protein shake tastes like vanilla. If you define "vanilla" as "taste bud stabbing". #

13:05 At the gym, an hour before I thought. Cool. :) #

14:17 Done at the gym, failed at 30 Day Shred Level 2. Prob was the headphone wires, I guess L2 is for home. :P #

16:33 MapMyFitness.com: Completed Weight Workout. 160 (kcal). 00:35:00 #

16:35 MapMyFitness.com: Completed 30 Day Shred. 76 (kcal). 00:8:30 #

16:36 OK time to gather my things and head home. #

16:37 This week on Nip/Tuck: sex, with a minute or two of surgery. #

16:50 Diet Dewwwwwwwwwwww. #

19:01 At Cub Scouts with my son. #

20:46 15 minutes to 24, woo! #

20:46 So spoiler alert, 15 minutes warning hehe #

21:29 "The FBI won't be here for 15 minutes? How do you know?" Jack Bauer's timed FBI responses for every city in the nation. Duh. #

21:36 First "dammit" of the evening, and not even spoken by Jack. Bloody shame. #

21:39 Is Fox showing the Pink Panther uncut? They showed a theatrical PG logo for it. #

21:48 ...and with his handy dandy Treo 755p, Methos pretends to use GPS when he's really viewing a static image. #

21:50 Fergie's computer holds her past? What, her crack dealer's cell phone number? #

22:05 Silent timer. This can't be good. #

22:08 The dammit-to-kill count doesn't look good. #

22:10 "Agent Red Hot. This only goes to show that Jack Bauer can kill you even when he doesn't try." - blogs.4bauer.com #

22:31 100 Pushups, Week 3, Day 3: 14, 18, 14, 14, 20. #

22:41 Watching Babylon 5, Season 5: "The Corps Is Mother, The Corps Is Father" #

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