View Workout (Andrew Friesema)
WOW workout
January 4, 2012 (Morning)
Exercise Type: Run
Comments:
Warmup- 16:00min
*GPS Mapped 600m straightaway and turn with 200m and 400m marked
Workout- striding 3x20/40s followed by 8x600m at 1:50 on 300m recovery jog or 2:00min- 31:30min
Cooldown- 16min
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.8 Miles | 1:03:30 | |||
| 2.15 Miles | 16:00 | 7:26 / Mile | Warmup | Green Puma Flats |
| 4.5 Miles | 31:30 | 6:59 / Mile | Interval | Green Puma Flats |
| 2.15 Miles | 16:00 | 7:26 / Mile | Cooldown | Green Puma Flats |