View Workout (Andrew Friesema)
Thurs Tempo Workout
January 12, 2012 (Morning)
Exercise Type: Run
Comments:
Warmup 8:30min
Workout: 15min hard, 5min off, 15min hard, 2:30 off, 5x1min on equal recovery.
Cooldown 10min
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.9 Miles | 1:06:00 | |||
| 1.15 Miles | 8:30 | 7:23 / Mile | Warmup | Green Puma Flats |
| 2.55 Miles | 15:00 | 5:52 / Mile | Tempo | Green Puma Flats |
| 0.65 Miles | 5:00 | 7:41 / Mile | Easy | Green Puma Flats |
| 2.55 Miles | 15:00 | 5:52 / Mile | Tempo | Green Puma Flats |
| 0.3 Miles | 2:30 | 8:20 / Mile | Easy | Green Puma Flats |
| 1.45 Miles | 10:00 | 6:53 / Mile | Fartlek | Green Puma Flats |
| 1.25 Miles | 10:00 | 8:00 / Mile | Cooldown | Green Puma Flats |