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Runners World Mag. Ladder Step Down Workout

February 17, 2009 (Morning)

Exercise Type: Run

Weather: In Gym

Comments:
Runners World Mag. Ladder Step Down Workout:
7:00 min. at 6.0 speed 10:00 pace
3:30 min. at 5.5 speed 10:54 pace
6:00 min. at 6.5 speed 9:13 pace
3:00 min. at 5.5 speed 10:54 pace
5:00 min. at 7.0 speed 8:37 pace
2:30 min. at 5.5 speed 10:54 pace
4:00 min. at 7.5 speed 8:00 pace
2:00 min. at 5.5 speed 10:54 pace
3:00 min. at 8.0 speed 7:30 pace
1:30 min. at 5.5 speed 10:54 pace
2:00 min. at 8.5 speed 7:03 pace
1:00 min. at 5.5 speed 10:54 pace
1:00 min. at 9.0 speed 6:39 pace
5:00 min. at 5.0 speed cooldown
TOTAL MILEAGE: 5 MILES
TOTAL TIME: 47:32 MIN.
TOTAL CALORIES: 480 CAL.
AVERAGE PACE: 9:30