View Workout (Ari Lewenstein)
4-1-4-1-4
September 20, 2011 (Morning)
Exercise Type: Run
Comments:
2x 4 on 1 off 4 on 1 off 4 on w/ 4 minutes rest in between sets. Felt good. Pace was above tempo but not racing. Felt it on the last 2, not too much on the first 4.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 11.0 Miles | 1:13:54 | |||
| 3.0 Miles | 21:37 | 7:12 / Mile | Warmup | XC 2011 2160 |
| 4.5 Miles | 24:00 | 5:19 / Mile | Interval | XC 2011 2160 |
| 0.5 Miles | 4:00 | 8:00 / Mile | Easy | XC 2011 2160 |
| 3.0 Miles | 24:17 | 8:05 / Mile | XC 2011 2160 |