Story for NYRR GT intervals S15E01
The “intervals” in “interval training” are the rests between periods of harder running. Resting intermittently lets you run faster between the rests than you could otherwise, which means that the pace of your fastest race will no longer be your top gear. Tomorrow we’ll do four to eight 400-meter runs, with 200-meter recovery jogs between them. (For Royal Wedding fans who like Imperial measurement: 400 meters is about two yards short of a quarter-mile.)
We’ll walk to Columbus Circle and then jog about a kilometer to the Mall via the Central Park loop drive; we’ll do the warmup described above along the way.
Our first 400 will start at the northern edge of the Olmsted Flower Bed and end at the northernmost pedestrian path crossing the Mall before the 72nd Street Transverse. After each 400-meter run, we’ll jog 200 meters: out and back on a side path at the northern end, and two laps of the Flower Bed at the southern end.
Type:
Run
Workout_type:
workout
Date:
2018-05-08T10:55:19Z
Avg Pace:
3:29/km
Elevation:
0
Distance:
2973.5
Moving time:
621
Activity id:
1557567482
Strava title:
NYRR GT intervals S15E01
Total photo count:
0
Title:
Story for NYRR GT intervals S15E01
Summary Polyline:
q{ywFpwnbMuS}FfSlF
Description:
The “intervals” in “interval training” are the rests between periods of harder running. Resting intermittently lets you run faster between the rests than you could otherwise, which means that the pace of your fastest race will no longer be your top gear. Tomorrow we’ll do four to eight 400-meter runs, with 200-meter recovery jogs between them. (For Royal Wedding fans who like Imperial measurement: 400 meters is about two yards short of a quarter-mile.)
We’ll walk to Columbus Circle and then jog about a kilometer to the Mall via the Central Park loop drive; we’ll do the warmup described above along the way.
Our first 400 will start at the northern edge of the Olmsted Flower Bed and end at the northernmost pedestrian path crossing the Mall before the 72nd Street Transverse. After each 400-meter run, we’ll jog 200 meters: out and back on a side path at the northern end, and two laps of the Flower Bed at the southern end.
Average speed:
4.788
Language:
English
Cover image:
https://maps.googleapis.com/maps/api/staticmap?sensor=false&key=AIzaSyDJqrL0OPi8BKF6yg8FNl8wROQ6aWiZiL0&maptype=terrain&size=512x320&scale=2&path=weight:2%7Ccolor:0xff0000ff%7Cenc:q{ywFpwnbMuS}FfSlF
StreamLatLng:
[[40.770012,-73.972569],[40.770029,-73.972565],[40.770194,-73.972507],[40.770394,-73.972441],[40.770443,-73.972422],[40.770491,-73.972406],[40.77063,-73.972357],[40.770764,-73.972317],[40.77081,-73.972304],[40.770942,-73.972256],[40.771147,-73.972205],[40.771192,-73.972192],[40.771235,-73.972176],[40.771372,-73.972135],[40.771559,-73.972056],[40.771769,-73.971974],[40.771981,-73.971903],[40.772115,-73.971862],[40.77216,-73.971847],[40.772294,-73.971789],[40.77238,-73.971747],[40.772562,-73.971671],[40.772755,-73.971626],[40.772936,-73.971567],[40.773116,-73.971501],[40.773195,-73.971451],[40.773229,-73.971427],[40.773315,-73.971313],[40.773131,-73.971359],[40.772998,-73.971401],[40.77281,-73.971434],[40.772618,-73.971504],[40.77243,-73.971583],[40.772211,-73.971673],[40.772041,-73.971727],[40.771999,-73.971743],[40.771788,-73.971815],[40.771692,-73.971855],[40.77167,-73.971861],[40.771648,-73.971867],[40.771553,-73.971887],[40.771358,-73.971955],[40.771167,-73.972037],[40.770989,-73.972106],[40.770776,-73.972179],[40.770599,-73.972234],[40.770423,-73.972296],[40.770241,-73.972372],[40.770045,-73.972462],[40.770025,-73.972492],[40.770047,-73.972609],[40.770226,-73.972578],[40.770365,-73.972546],[40.770546,-73.972472],[40.770742,-73.972402],[40.770943,-73.972322],[40.771155,-73.972233],[40.771366,-73.972167],[40.771546,-73.972098],[40.771724,-73.972028],[40.771925,-73.97193],[40.772124,-73.971844],[40.772305,-73.97174],[40.772514,-73.971655],[40.772732,-73.971598],[40.772934,-73.971528],[40.773129,-73.971427],[40.773195,-73.971366],[40.773279,-73.971326],[40.773104,-73.971384],[40.772931,-73.971457],[40.77274,-73.971523],[40.772539,-73.971599],[40.772402,-73.97164],[40.77222,-73.971698],[40.772009,-73.97174],[40.771798,-73.971813],[40.771611,-73.971874],[40.771431,-73.97193],[40.771318,-73.971974],[40.771132,-73.972022],[40.771086,-73.972039],[40.770873,-73.972106],[40.770659,-73.972181],[40.770576,-73.97221],[40.770377,-73.972272],[40.77019,-73.972363],[40.770127,-73.972435],[40.770077,-73.972493],[40.770035,-73.972566],[40.770101,-73.972548],[40.770301,-73.972492],[40.770483,-73.972435],[40.770661,-73.972369],[40.770834,-73.972299],[40.771037,-73.972221],[40.771253,-73.97216],[40.77129,-73.972151],[40.771496,-73.972091],[40.771669,-73.972018],[40.771758,-73.971988],[40.771958,-73.971909],[40.772128,-73.971822],[40.772321,-73.971738],[40.77251,-73.971668],[40.772547,-73.97166],[40.772756,-73.971583],[40.772951,-73.971473],[40.773033,-73.971422],[40.773074,-73.971392],[40.773188,-73.971319],[40.7733,-73.971335],[40.773133,-73.971432],[40.772953,-73.971491],[40.772765,-73.97155],[40.772561,-73.971613],[40.772368,-73.971677],[40.772277,-73.971708],[40.772097,-73.971748],[40.771889,-73.9718],[40.771705,-73.971864],[40.771522,-73.971897],[40.771437,-73.97192],[40.771223,-73.971996],[40.771041,-73.972069],[40.770859,-73.972132],[40.770646,-73.972202],[40.770434,-73.972279],[40.770242,-73.972348],[40.770135,-73.972397],[40.770048,-73.972454],[40.770017,-73.972587],[40.770019,-73.972587],[40.770231,-73.972518],[40.770405,-73.97245],[40.770601,-73.972402],[40.770816,-73.972348],[40.771024,-73.972262],[40.771175,-73.972238],[40.771296,-73.972197],[40.771507,-73.972115],[40.771699,-73.972036],[40.771892,-73.971968],[40.772067,-73.971895],[40.772247,-73.971809],[40.772423,-73.971723],[40.77261,-73.971662],[40.772826,-73.971564],[40.773008,-73.971485],[40.773103,-73.97143],[40.773144,-73.971394],[40.773173,-73.971363],[40.773227,-73.971306],[40.773322,-73.9713],[40.773319,-73.971298],[40.773147,-73.971371],[40.772955,-73.971417],[40.772858,-73.971441],[40.772669,-73.971511],[40.772571,-73.971552],[40.772377,-73.971617],[40.772199,-73.971697],[40.772118,-73.97172],[40.771913,-73.971811],[40.771707,-73.971902],[40.771498,-73.971975],[40.771325,-73.972044],[40.771106,-73.972099],[40.770893,-73.972166],[40.770679,-73.972233],[40.7705,-73.972309],[40.770317,-73.972389],[40.770119,-73.972471],[40.770087,-73.972489]]
StreamDistances:
[0.2,2.1,21,44,49.6,55.2,71.1,86.4,91.7,106.8,130,135.1,140.1,155.6,177.5,201.9,226.1,241.3,246.5,262.1,272.1,293.4,315.2,335.8,356.6,366.2,370.5,370.5,391.5,406.8,427.8,450,471.9,497.3,516.8,521.6,545.8,557,559.5,562,572.7,595.1,617.3,638,662.4,682.5,702.7,723.8,747,750.3,750.3,770.7,786.5,807.5,830,853.3,878,902.1,922.9,943.4,967.2,990.4,1012.2,1036.5,1061.2,1084.3,1107.6,1116.4,1116.4,1136.5,1156.7,1178.6,1201.8,1217.4,1238.1,1261.9,1286.1,1307.5,1328,1341.1,1362.1,1367.4,1391.8,1416.3,1425.8,1448.6,1470.7,1479.6,1487,1487,1494.5,1517.3,1538,1558.5,1578.6,1602.1,1626.6,1630.7,1654.2,1674.3,1684.5,1707.6,1727.8,1750.2,1771.9,1776.1,1800.2,1823.8,1833.8,1838.9,1852.9,1852.9,1873.4,1894.1,1915.5,1938.7,1960.8,1971.2,1991.5,2014.9,2036.1,2056.6,2066.2,2090.9,2112,2132.9,2157.2,2181.8,2203.8,2216.3,2227,2227,2227,2251.4,2271.5,2293.6,2317.9,2342.1,2358.9,2372.8,2397.3,2419.6,2441.7,2461.9,2483.2,2503.9,2525.1,2550.4,2571.6,2583,2588.3,2592.4,2600,2600,2600.4,2620.5,2642.2,2653.1,2674.9,2686.4,2708.7,2729.5,2738.7,2762.7,2786.8,2810.9,2831,2855.7,2880.1,2904.5,2925.4,2946.8,2969.8,2973.7]
StreamAltitudes:
[22,22,22.1,22,22,22,22.1,22,22,22,22.2,22.2,22.2,22.3,22.6,22.8,23,23,23,23,23,23.5,24,23.9,23.1,22.7,22.6,22.7,22.8,23.4,24,23.8,23,23,23,23,22.9,22.7,22.7,22.7,22.6,22.4,22.2,22.1,22,22.1,22,22.1,22,22,22,22,22,22,22.1,22,22.2,22.3,22.5,22.7,23,23,23,23.3,24,23.9,22.9,22.6,22.6,23,23.8,24,23.4,23,23,23,22.9,22.6,22.4,22.3,22.2,22.2,22,22.1,22.1,22,22.1,22,22,22,22,22.1,22,22.1,22,22.1,22.3,22.3,22.5,22.7,22.8,23,23,23,23,23.4,24,23.7,23.3,23.1,22.6,22.6,22.9,23.7,24,23.5,23,23,23,23,22.7,22.5,22.5,22.3,22.1,22,22.1,22,22.1,22,22,22,22,22.1,22,22.1,22,22.1,22.2,22.3,22.5,22.7,22.9,23,23,23,23.6,24,23.4,23,22.8,22.7,22.6,23,22.7,22.8,23.6,24,24,23.6,23,23,23,23,22.7,22.5,22.3,22.2,22,22.1,22,22.1,22,22]
StreamVelocity:
[0,1,3.5,5.2,5.7,5.7,5.4,5.2,5.2,5.1,4.8,4.7,4.8,5.1,5.3,5.1,4.9,4.9,5,5.1,5.1,5.2,5.4,5.3,5.2,5.1,5,0,0.2,3.6,5.2,5.4,5.5,5.3,5,4.9,4.8,5.9,5.4,5,5.4,5.5,5.6,5.4,5,4.9,5,5.2,4.9,4.4,0,0.2,4,4.6,4.8,4.6,4.8,4.9,5,5.2,4.9,4.7,4.5,4.6,4.9,4.8,4.6,4.6,0.1,0.2,3.7,5.3,5.6,5.5,5.2,4.9,4.8,5.1,5.2,4.8,4.9,5.3,5,4.9,4.9,5.4,4.5,4.4,3.8,0.1,0.1,3.4,4.8,5.2,5.1,4.8,4.8,4.8,4.6,4.8,6.1,4.8,4.3,4.7,4.4,4.3,4.7,4.8,4.8,4.8,4.9,0.1,0.2,3.7,5.3,5.6,5.7,5.4,5.1,4.9,5,5.2,6,4.9,4.6,5.3,5,4.9,4.7,4.3,4.6,0.1,0,3.1,4,5.3,5.2,4.9,4.6,4.4,4.8,4.7,4.4,4.7,5.2,4.7,4.2,4.7,5.2,5.4,5.4,5.3,4.7,0.1,0,2.9,4.2,4.2,5.5,5.6,5.6,4.8,5,4.7,4.8,4.8,4.9,5,4.9,4.9,5,5.3,4.9,4.5]
