View Workout (Andrew Friesema)
(Untitled)
September 8, 2011 (Morning)
Exercise Type: Run
Comments:
Warmup- 5min, set up course layout
Interval workout- 7x1200m at 4:10 pace or 5:30 pace on hilly course with 1min jog rest for first 4, last 3 were at 4:37 with younger guys.
Run bw workouts- 3:00min run over to cinder track
Second Interval Workout- 6x400m at 75sec pace on 2min drill- 12min, 1.5 intervals and 400ms total of recovery bw.
15min cooldown
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.05 Miles | 1:10:00 | |||
| 0.65 Miles | 5:00 | 7:41 / Mile | Warmup | |
| 5.65 Miles | 38:00 | 6:43 / Mile | Interval | Green Puma Flats |
| 1.75 Miles | 12:00 | 6:51 / Mile | Interval | |
| 2.0 Miles | 15:00 | 7:29 / Mile | Cooldown | Green Puma Flats |