Today I Run: Short Steven

Monday, March 19, 2012

Name	Short Steven
Location	Chicago, IL
Start Time	3/19/2012 5:31 AM (UTC-05:00)	Category	My Activities:Running
Distance	5.08 mi	Time	00:42:08.0
Time Moving	00:42:08.0	Stopped	00:00:06.0
Average pace	08:17 min/mi	Max. pace	06:15 min/mi
Weather	ChanceRain; 67.8 °F
Notes	objective 5 min.@ MP (803) 2 min. jog 4 min.@ HMP (738) 3 min. jog 3 min.@ 10kP (713) 4 min. jog 2 min.@ 5kP (658) 5 min. jog 1 min.@ slightly faster than 5k effort 10 min. jog Finally a workout and some weather I can "get into". I stumbled upon Greg McMillan's "Even Steven" workout while reading last night. He said he uses it for his athletes when they're over-stressed for reasons outside of training. I decided I qualify! Obviously this is a fartlek/interval variation. I really liked that there was no focus on distances - only time. This may be an important concept for me as I move forward. Pre run nothing Post run smoothie 70 g frozen strawberries half of frozen medium banana 2T whey protein powder 4t almond butter 180 ml almond milk multivitamin zinc supplement
GPS Track Points	525, average recording interval: 4.0s / 51.23 ft

Splits

No	Type	Start Time	Start Distance	Duration	Distance	Average Pace
1	Active	5:31:21 AM	0.00 mi	00:05:00.0	0.65 mi	07:42 min/mi
2	Active	5:36:22 AM	0.65 mi	00:02:00.0	0.21 mi	09:28 min/mi
3	Active	5:38:22 AM	0.86 mi	00:04:00.0	0.54 mi	07:26 min/mi
4	Active	5:42:22 AM	1.40 mi	00:03:00.0	0.32 mi	09:20 min/mi
5	Active	5:45:22 AM	1.72 mi	00:03:00.0	0.43 mi	07:01 min/mi
6	Active	5:48:22 AM	2.15 mi	00:04:00.0	0.41 mi	09:38 min/mi
7	Active	5:52:22 AM	2.56 mi	00:02:00.0	0.30 mi	06:45 min/mi
8	Active	5:54:22 AM	2.86 mi	00:05:00.0	0.53 mi	09:27 min/mi
9	Active	5:59:22 AM	3.39 mi	00:01:00.0	0.16 mi	06:22 min/mi
10	Active	6:00:22 AM	3.54 mi	00:10:00.0	1.17 mi	08:32 min/mi
11	Active	6:10:32 AM	4.71 mi	00:03:04.2	0.35 mi	08:43 min/mi
Totals:				00:42:08.0	5.08 mi	08:17 min/mi