View Workout (Matt Smith)
Track WO at CMW
December 22, 2011 (Morning)
Exercise Type: Run
Comments:
10 min warmup
10x400 @ 72-75 on 2 min drill
5 20/40s
15 min cooldown
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.63 Miles | 42:16 | |||
| 1.35 Miles | 10:00 | 7:24 / Mile | Warmup | |
| 0.25 Miles | 1:16 | 5:04 / Mile | Interval | |
| 0.25 Miles | 1:15 | 5:00 / Mile | Fartlek | |
| 0.25 Miles | 1:15 | 5:00 / Mile | Interval | |
| 0.25 Miles | 1:14 | 4:56 / Mile | Interval | |
| 0.25 Miles | 1:14 | 4:56 / Mile | Interval | |
| 0.25 Miles | 1:13 | 4:52 / Mile | Interval | |
| 0.25 Miles | 1:13 | 4:52 / Mile | Interval | |
| 0.25 Miles | 1:13 | 4:52 / Mile | Interval | |
| 0.25 Miles | 1:12 | 4:48 / Mile | Interval | |
| 0.25 Miles | 1:11 | 4:44 / Mile | Interval | |
| 0.78 Miles | 5:00 | 6:24 / Mile | Interval | |
| 2.0 Miles | 15:00 | 7:29 / Mile | Cooldown |