View Workout (Adam Ruder)
3 One Mile Timed Cruise Interval Runs
November 12, 2011 (Night)
Exercise Type: Run
Weather: Windy and Cool
Comments:
7:30 = 1 Mile Aprox./ Last mile interval is CPR Run (6:40 = Target)/ 1:38-1:39-1:37-1:33; Need to work on speed/ "There's always going to be someone out there training...you just have to out train them"- Greg Bantista
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 3.5 Miles | 21:29 | |||
| 0.25 Miles | Warmup | Nike Zoom Vomero +5 | ||
| 1.0 Miles | 7:30 | 7:30 / Mile | Cruise | Nike Zoom Vomero +5 |
| 1.0 Miles | 7:30 | 7:30 / Mile | Cruise | Nike Zoom Vomero +5 |
| 1.0 Miles | 6:29 | 6:29 / Mile | Steady State | Nike Zoom Vomero +5 |
| 0.25 Miles | Cooldown | Nike Zoom Vomero +5 |