View Workout (Tiffany Ruan)
29. workout day.
August 26, 2011 (Morning)
Exercise Type: Run
Weather: high 60s/low 70s, cloudy.
Comments:
weather was nice as i did the workout myself. i felt a little sore, but this time the bottom of my foot didn't hurt :) yay! did a 2 mile warmup at a nice easy pace. took a five minute bathroom break, then started my workout. did 5x400 meter speed work at race pace = around 1:40s. cooldown by myself - 1 mile. the last two 400 meters were AGH! i was panting for breath at the last 150 meters. took a 1-2 minute break in between each 400.
splits: 1:40s, 1:42s, 1:43s, 1:46s, 1:45s.
2 setsx15 lateral leg lifts, 2 setsx15 fire hydrants, 2 setsx15 on each leg squash the bug, and 30 knee fall-outs.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.24 Miles | 38:43 | |||
| 2.0 Miles | 19:45 | 9:52 / Mile | Warmup | |
| 400.0 Meters | 1:40 | 6:42 / Mile | Speed | |
| 400.0 Meters | 1:42 | 6:50 / Mile | Speed | |
| 400.0 Meters | 1:43 | 6:54 / Mile | Speed | |
| 400.0 Meters | 1:46 | 7:06 / Mile | Speed | |
| 400.0 Meters | 1:45 | 7:02 / Mile | Speed | |
| 1.0 Miles | 10:22 | 10:22 / Mile | Cooldown |