12 x 400

Summary

Name	12 x 400m
Location	Chicago, IL
Start Time	7/8/2012 5:47 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.31 mi		Time	01:12:09.0
Time Moving	01:12:09.0		Stopped	00:00:05.0
Average pace	08:41 min/mi		Max. pace	05:53 min/mi
Weather	Clear; 73.6 °F
Calories	1043 kCal
Notes	Yesterday was brutally hot so I deferred until this morning. Thankfully the forecasters were right and this morning's temperature was ~20°F cooler. Truth be known, it was easy for me to put this one off since it was my first speed workout in many months. After much noodling, I configured this workout: WU dynamic stretch 12 x 400m @ 6:55 w/400m easy recoveries CD It's obvious from my splits that I have lost any sense of pace I had. My splits were all over the board. Since I haven't raced and am coming back from a lack of any degree of fitness, I wasn't sure where to set my pace. Before setting out, I started with the range anywhere between 6:16 and 7:13 (obviously a huge difference!) then narrowed it to between 6:30 and 6:57. Finally I settled on 6:55. As I started, it seemed 6:55 was going to be easy so I modified my pace goal to 6:45. By the time I was into the last three reps, I was really running on fumes. Determining the workout pace won't be such a big deal now I've got this one under my belt.

 

Splits

No	Type	Start Time	Start Distance	Duration	Distance	Average Pace	Notes
1	Active	5:47:08 AM	0.00 mi	00:10:49.8	1.18 mi	09:10 min/mi
2	Active	6:04:02 AM	1.18 mi	00:01:41.5	0.25 mi	06:46 min/mi
3	Rest	6:05:43 AM	1.43 mi	00:02:29.5	0.25 mi	09:58 min/mi
4	Active	6:08:13 AM	1.68 mi	00:01:37.0	0.25 mi	06:28 min/mi
5	Rest	6:09:50 AM	1.93 mi	00:02:24.1	0.25 mi	09:37 min/mi
6	Active	6:12:14 AM	2.18 mi	00:01:42.6	0.25 mi	06:51 min/mi
7	Rest	6:13:57 AM	2.43 mi	00:02:27.3	0.25 mi	09:50 min/mi
8	Active	6:16:24 AM	2.68 mi	00:01:41.1	0.25 mi	06:44 min/mi
9	Rest	6:18:06 AM	2.93 mi	00:02:24.8	0.25 mi	09:39 min/mi
10	Active	6:20:30 AM	3.18 mi	00:01:40.7	0.25 mi	06:43 min/mi
11	Rest	6:22:11 AM	3.43 mi	00:02:33.2	0.25 mi	10:13 min/mi
12	Active	6:24:44 AM	3.68 mi	00:01:31.7	0.25 mi	06:07 min/mi
13	Rest	6:26:16 AM	3.93 mi	00:02:25.6	0.25 mi	09:42 min/mi
14	Active	6:31:14 AM	4.18 mi	00:01:40.6	0.25 mi	06:42 min/mi
15	Rest	6:32:54 AM	4.43 mi	00:02:37.3	0.25 mi	10:29 min/mi
16	Active	6:35:31 AM	4.68 mi	00:01:41.7	0.25 mi	06:47 min/mi
17	Rest	6:37:13 AM	4.93 mi	00:02:33.4	0.25 mi	10:14 min/mi
18	Active	6:40:36 AM	5.18 mi	00:01:39.3	0.25 mi	06:37 min/mi
19	Rest	6:42:15 AM	5.43 mi	00:02:36.4	0.25 mi	10:26 min/mi
20	Active	6:44:52 AM	5.68 mi	00:01:40.7	0.25 mi	06:43 min/mi
21	Rest	6:46:33 AM	5.93 mi	00:02:43.8	0.25 mi	10:56 min/mi
22	Active	6:49:17 AM	6.18 mi	00:01:37.5	0.25 mi	06:30 min/mi
23	Rest	6:50:54 AM	6.43 mi	00:02:46.7	0.25 mi	11:07 min/mi
24	Active	6:53:41 AM	6.68 mi	00:01:40.3	0.25 mi	06:41 min/mi
25	Rest	6:55:21 AM	6.93 mi	00:02:40.2	0.25 mi	10:41 min/mi
26	Active	6:58:01 AM	7.18 mi	00:10:49.7	1.12 mi	09:41 min/mi
Totals:				01:12:09.0	8.31 mi	08:41 min/mi

Map: Street - openstreetmap.org (Mapnik)

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