View Workout (Andrew Friesema)
YCDS Workout
September 16, 2011 (Morning)
Exercise Type: Run
Comments:
7min warmup with 2min add on with course- 9min
Agilities
Relay Tag 4x400m with around 2min recovery at 1:25-1:35min pace.=
5min cooldown
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 2.85 Miles | 23:30 | |||
| 1.1 Miles | 9:00 | 8:10 / Mile | Warmup | |
| 1.25 Miles | 10:00 | 8:00 / Mile | Interval | |
| 0.5 Miles | 4:30 | 9:00 / Mile | Cooldown |