View Workout (Andrew Friesema)
Thurs Taper Ladder WO
September 22, 2011 (Morning)
Exercise Type: Run
Comments:
Warmup- YCDS Practice: 25:00 total
Preworkout: surge run to cinder track- 4x20/40s(basically straights and turns but only straights over to cinder track)- 5:00
Workout on cinder track: 4xladder- 100m,2,3,4 and back down( paces 18, 38, 56, 76 with jog rest on previous distance, 2min jog bw sets. 2-3min jog rest into All-out mile, 4:42. Time- 35:00
Cooldown: 11min
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.65 Miles | 1:16:42 | |||
| 3.0 Miles | 25:00 | 8:20 / Mile | Warmup | |
| 0.8 Miles | 5:00 | 6:14 / Mile | Cruise | Green Puma Flats |
| 4.35 Miles | 31:00 | 7:07 / Mile | Interval | Green Puma Flats |
| 1.0 Miles | 4:42 | 4:42 / Mile | Race | |
| 1.5 Miles | 11:00 | 7:19 / Mile | Cooldown | Green Puma Flats |