07.25.10 Tempo 80-90%
Choose ONE of the following sports:80% for the first half, 90% for the last half. Choose distance based on your event.
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k
Urbanathlon Peeps... where you at?!
Going to go for a run tonight along the lake. If we're doing the Urbanathlon should we try to go for longer runs, or just try to up the intensity during the ~5K type runs? I think the course is around 9 miles long this year, and I don't think I've done anything more than 30 minutes or so in awhile. Also usually take a few rest stops to stretch out my back and get some water, so may try cutting those out as the race nears.
ReplyDeleteI ran this near my place on Van Buren so I hit some lights along the way. I was shooting for 7:00/mi on the way out and 6:30/mi. on the way back.
ReplyDeleteMile 1 7:05
Mile 2 6:47
Mile 3 6:37 Hit the half way point at 3:23
Mile 4 6:43
Mile 5 6:53
So first half average was 6:52/mi. and second half was 6:41/mi. Take out the traffic lights and I think I would have got pretty close.
Anthony if you have the time you're more than welcome to run with us tonight at 6pm. Billy S. has mapped out a great 5 mile course that would probably suit you well. No worries if you can't make it though. Erin and I are going to be putting together training plans for both solo and relay urbanathletes this evening so you will see it posted in the very near future.
Damn, those are some serious guns Erin. No wonder you keep destroying me in wods ;)
ReplyDeleteYou guys plan on running any distance this weekend? I'm considering going to Palatine to run the forest preserve out there that has some crazy fun trails. Probably 5k+. Feel like I need a few more long distance ones prior to the race, so give me a shout if you're interested.
I'm going to try the SC version of this tomorrow afternoon. Usual Weds plans got pushed to today (skateboarding! haha).
Anthony, here's the link to the map:
ReplyDeletehttp://www.mapmyrun.com/route/us/il/chicago/397128222962926155
It starts from the box and the route passes by two water fountains and through some green space.
John, we are indeed going to run a little distance this weekend, though the exact plans are still loose. We'll keep you in the loop.
Pretty excited to train for relay urbanathlon!
ReplyDeleteI think I need a crash course in this tempo stuff as I have no idea what the % feel like for me.
Can't wait to start! Last beach vball game next Tuesday so I'm hoping to make next Thursday's class!
Ran this without the luxury of mile markers along the way, so I'm unsure of splits. Total time out there was 34 minutes which included several traffic light and water stops. It was hotter than expected out there!
ReplyDelete