CIM Training Week 4, Day 3: 6 miles (intervals)

Today's intervals killed me. I'm now clinically dead. It's not so bad, reanimation's occurred, and aside from an insatiable appetite for human brains, I think I'm good.



10 minute warmup, 12x400m (90s rest), 10 minute cooldown


Intervals
1: 7:48/mi
2: 7:54/mi
3: 7:57/mi
4: 8:21/mi
5: 9:00/mi
6: 8:15/mi
7: 8:29/mi
8: 8:48/mi
9: 10:35/mi
10: 8:32/mi
11: 9:45/mi
12: 9:11/mi

Obviously I got worn down pretty badly towards the end. Part of my problem was I ran over the freeway, I probably should have stayed on the one side, avoided traffic & the overpasses, and backtracked. Still, they did their job and alternated high/low heart rates.

I did this workout last year in preparation for the last marathon, didn't go over the freeway, and stayed below 8 minutes per mile. I forget if I'll be doing this workout again before December, but if I do, I'll stick to the one side.

6.11 miles, 1:04:11, 10:30/mi, 846 calories burned.

From Twitter 08-25-2009

• 03:19:24: New post on my blog: From Twitter 08-24-2009: 03:14:27: New post on my blog: From Twitter 08.. http://bit.ly/h2D38
  
• 05:42:48: Wt: 177, RHR: 46, BF: 18.1%
  
• 08:20:40: Listening to RRT... It wasn't in the magazine, but Amby Burfoot blogged about Born to Run on Runner's World website.
  
• 08:51:55: Same user as yesterday! This time, he insists what I'm telling him is false, based on his little brain.
  
• 09:21:09: RT @biggestlosernbc Congrats 2 newlyweds BL Nicole&Damien who celebrated their wedding 200+ lbs lighter! @eonline: http://tinyurl.com/m9qdjz
  
• 09:41:15: Had to restart my #pre, there were no cards open, yet it told me there were too many cards open. this seems to happen when I use Pandora.
  
• 09:41:33: Or should I say, AFTER I use Pandora, I don't think it's freeing up memory. #pre
  
• 10:39:58: RT @craig42k: Something is not right, this is the 3rd 'failed' long run in a row. Frustrating... - oh wow. Too bad I'm ALREADY REGISTERED!
  
• 10:40:24: What the heck was that?
  
• 10:40:45: RT @bicoastalite: Btw, CIM registration prices go up to $90 on Sept 2!! It's only $80 right now! http://www.runcim.org/data/entry09.html
  
• 11:43:52: For @alitherunner, Dire Straits, "Solid Rock" ♫ http://blip.fm/~cal64
  
• 12:46:18: So the @Tweed/@spaz/@Twee war continues. :)
  
• 12:46:27: RT @gchance: So the @Tweed/@spaz/@Twee war continues. :) #pre
  
• 12:50:38: Ran 3 miles (8:34,8:39,8:56) in 26:10, 8:44/mi average. Walked .2 miles - http://tinyurl.com/l5cw5x
  
• 23:50:30: New post on my blog: CIM Training Week 4, Day 2: 3 miles: You may have noticed that so far m.. http://bit.ly/1JWred
  

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