Sunday, November 2, 2008

Log: 2008.11.02 - TIME TRIAL

Activity: Running
Distance: 4.67m
Time: 40:00


1m warmup; 5K Time Trial; remainder cool down;

All at 1% incline

Splits: 7:40, 7:02, 6:53

5K Time: 22:14 (7:10 pace)

As I've noted in previous blog entries, I felt my training pace was too slow. I have been following Daniel's Running Formula which had me at a VDOT of 39 based on my recent half. So I decided to test the wheels out today and see what I could do.

I did even better than I expected and improved my VDOT to 44. A 3:15 marathon tracks to a VDOT of 49 so I am well on my way. I felt like I had more in the tank and looking at my splits shows I could have easily dropped 30s or more off the first mile. Very encouraging!

I'll do another time trial in December and see where things stand.

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