View Workout (Sean O'Leary)
Last Track to Philly
January 31, 2009 (Morning)
Exercise Type: Run
Weather: indoors
Comments:
Woke up with that really sore feeling in my legs, so pretty good meet considering the heavy workload week.
DMR 1600- 4:30.7
Didn't warm up too much and wasn't really looking to run too fast so when I saw that I was gonna get the baton with zach sullivan i was like "oh shit". Legs didn't feel too fresh but basically stayed a step behind him the whole race, going 64, 66 (2:10), 71, 69 (2:20). Psyched to run a real, more even mile. If I heard splits I probably would've pushed the last 2 laps more but oh well.
SMR 800- 2:01.7
Really sore and tired before the race so this was definitely a best-case scenario. Got the baton with escobar who just stayed a step in front of me the whole race. Didn't really have any acceleration, tried to move up but couldn't on the 3rd lap.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.25 Miles | 6:31 | |||
| 2.25 Miles | Warmup | Adrenaline GTS 9 | ||
| 1.0 Miles | 4:30 | 4:30 / Mile | Nike Milers | |
| 0.5 Miles | 2:01 | 4:02 / Mile | Nike Milers | |
| 3.5 Miles | Cooldown | Adrenaline GTS 9 |