View Workout (John Burke)
Workout with Tom
January 16, 2009 (Morning)
Exercise Type: Run
Weather: Cold 22degrees with 19 windchill
Comments:
20 min warm up 2 miles
4 X 1 mile intervals
400 recovery jog
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.5 Miles | 1:06:59 | |||
| 2.0 Miles | 20:00 | 9:59 / Mile | Warmup | |
| 1.0 Miles | 8:15 | 8:15 / Mile | Interval | |
| 1.0 Miles | 8:33 | 8:33 / Mile | Interval | |
| 1.0 Miles | 8:56 | 8:56 / Mile | Interval | |
| 1.0 Miles | 9:15 | 9:15 / Mile | Interval | |
| 0.5 Miles | 12:00 | 23:59 / Mile | Cooldown |