Hi
I know we get these posts all the time, but would like to know my 3km PR based on this workout I did.
7x1000m 90sec rec
2:55, 2:55, 2:57, 2:58, 2:55, 2:54, 2:56
I did the workout on a golf course which had quite a few hills.
Hi
I know we get these posts all the time, but would like to know my 3km PR based on this workout I did.
7x1000m 90sec rec
2:55, 2:55, 2:57, 2:58, 2:55, 2:54, 2:56
I did the workout on a golf course which had quite a few hills.
Depending on how hilly, 8:00-8:20. I ran 8:37 indoors and never could have touched that workout.
How did you measure the km's?
I did a workout real similar to this during cross country....haven't ran a 3k yet this season but I'd guess around 8:40 (give or take 5 seconds)
I ran 8:31 last year the first indoor meet of the season and did 4 x 1k at that pace, and it was a tough workout. I would assume 8:22-8:28 range.
If this were on a track, I'd guess 8:30ish. My bests were 8:28/14:36, and I THINK I could've probably pulled that workout off, but it would've been a gut-buster. The fact that it was on a rolling golf course could put it anywhere between 8:00 and 9:00. We had an 800m loop around some soccer fields when I was in college. The footing was great, the straights were long, the curves gentle, and most importantly, the loop turned out to be REALLY SHORT. A good confidence booster, however.
I measured the course with a wheel, so it would have been pretty close to being accurate, the footing for the most of it was really good, apart from when I had to run through the rough between fairways on the golf course. As for the hill, it basically involved one long steep hill of around 200m, and then the entire last 200m was a gradual down hill, but with the hard up hill section I'm guessing the hill aspect evened itself out.