View Workout (Andrew Friesema)
Quick Tempo WO at BullRun
September 24, 2011 (Morning)
Exercise Type: Run
Comments:
Warmup- 11min
Workout: 2mile tempo; mile down hill 5:23 pace, mile up hill 5:50 pace, equal to 5:32 pace.- 11:30
Run- 20min steady to 4x200m pickups at 33sec pace. and 7 min cooldown barefoot on turf
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.35 Miles | 50:10 | |||
| 1.5 Miles | 11:00 | 7:19 / Mile | Warmup | Green Puma Flats |
| 2.0 Miles | 11:10 | 5:34 / Mile | Tempo | Green Puma Flats |
| 2.85 Miles | 20:00 | 7:01 / Mile | Steady State | Green Puma Flats |
| 1.0 Miles | 8:00 | 8:00 / Mile | Cooldown |