View Workout (Andrew Friesema)
Thurs WO at Rudy
October 6, 2011 (Morning)
Exercise Type: Run
Comments:
Agilities
2:30min warmup since ran earlier with YCDS
Workout- 12x2min/1min off around hilly loop that took just over 2min to reach each side at just over race pace. 5min job recovery, 10x25/35s around rest of course.
Cooldown 10min
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.35 Miles | 52:30 | |||
| 0.25 Miles | 2:30 | 10:00 / Mile | Warmup | Green Puma Flats |
| 3.5 Miles | 24:00 | 6:51 / Mile | Fartlek | Green Puma Flats |
| 1.0 Miles | 8:00 | 8:00 / Mile | Recovery | Green Puma Flats |
| 1.5 Miles | 10:00 | 6:39 / Mile | Fartlek | Green Puma Flats |
| 1.1 Miles | 8:00 | 7:16 / Mile | Cooldown | Green Puma Flats |