View Workout (Andrew Ceruzzi)
Rock Creek Fartlek
December 30, 2011 (Afternoon)
Exercise Type: Run
Weather: high 50s-60 sunny, nice
Comments:
warmed up today with a good hour and a half of frisbee. weather was really nice, t-shirt and shorts kinda day.
went south on rock creek for some farlek. 15min warm up then 7 to 1 farlek (7, 6, 5, 4, 3, 2, and 1 min pick ups with 5, 4, 3, 2, 1, 1 min rests)
turned around at the DC line when the 6 min pick-up was done (33 mins).
felt sore today but good. tomorrow will be easy
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.4 Miles | 1:06:00 | |||
| 2.1 Miles | 15:00 | 7:08 / Mile | Warmup | Asics Cumulus 12 indoor track 2011-2012 |
| 7.4 Miles | 44:00 | 5:56 / Mile | Fartlek | Asics Cumulus 12 indoor track 2011-2012 |
| 0.9 Miles | 7:00 | 7:46 / Mile | Cooldown | Asics Cumulus 12 indoor track 2011-2012 |