View Workout (Andrew Friesema)
Thurs WO at Miffling HS
December 22, 2011 (Morning)
Exercise Type: Run
Comments:
Longer Warmup 15-18m
5x20/40s
10x400m on 2min drill
10min cool
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.35 Miles | 53:00 | |||
| 2.5 Miles | 18:00 | 7:12 / Mile | Warmup | Nike Elite Trainers |
| 0.8 Miles | 5:00 | 6:14 / Mile | Fartlek | Nike Elite Trainers |
| 2.75 Miles | 20:00 | 7:16 / Mile | Interval | Nike XC Streak 3 |
| 1.3 Miles | 10:00 | 7:41 / Mile | Cooldown | Nike Elite Trainers |