View Workout (Andrew Friesema)
Thursday WO
September 15, 2011 (Morning)
Exercise Type: Run
Comments:
Ship Lane8 WO:
10min warmup indoors, 2min warmup outside- 12:00
WO: 20min in Lane 8 at 93.5-94sec, 5min jog, 15min in Lane 8 at 92.5-93sec, 200m jog, 4x400 on 2min drill at 70sec pace.- 50:00min
10min cooldown indoors- 10:00
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.95 Miles | 1:12:00 | |||
| 1.6 Miles | 12:00 | 7:30 / Mile | Warmup | Green Puma Flats |
| 6.75 Miles | 42:00 | 6:13 / Mile | Tempo | |
| 1.25 Miles | 8:00 | 6:24 / Mile | Interval | |
| 1.35 Miles | 10:00 | 7:24 / Mile | Cooldown | Green Puma Flats |