View Workout (Ari Lewenstein)
500's
September 13, 2011 (Morning)
Exercise Type: Run
Comments:
500 squeeze down work out. Went really well. Took turns pacing. First 4 were at tempo and then consistently cut down from there.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.08 Miles | 1:01:03 | |||
| 4.22 Miles | 23:00 | 5:27 / Mile | Warmup | XC 2011 2160 |
| 500.0 Meters | 1:40 | 5:21 / Mile | Dirt Dogz 3 | |
| 500.0 Meters | 1:38 | 5:15 / Mile | Dirt Dogz 3 | |
| 500.0 Meters | 1:36 | 5:08 / Mile | Dirt Dogz 3 | |
| 500.0 Meters | 1:33 | 4:59 / Mile | Dirt Dogz 3 | |
| 500.0 Meters | 1:44 | 5:34 / Mile | Dirt Dogz 3 | |
| 500.0 Meters | 1:45 | 5:37 / Mile | Dirt Dogz 3 | |
| 500.0 Meters | 1:45 | 5:37 / Mile | Dirt Dogz 3 | |
| 500.0 Meters | 1:45 | 5:37 / Mile | Dirt Dogz 3 | |
| 500.0 Meters | 1:32 | 4:56 / Mile | Dirt Dogz 3 | |
| 500.0 Meters | 1:41 | 5:25 / Mile | Dirt Dogz 3 | |
| 2.75 Miles | 21:24 | 7:46 / Mile | Cooldown | XC 2011 2160 |