View Workout (Andrew Ceruzzi)
Track Workout: 16, 12, 4x8
January 24, 2012 (Afternoon)
Exercise Type: Run
Weather: 50s nice
Comments:
Nice weather again for a tuesday workout.
workout for 3k and up:
we started with a 1600 and a 1200 at T pace
I ran 5:27, 4:06 (1min rest).
then 4x800 at I pace:
2:31, 2:30, 2:29, 2:25 (45sec rest).
the difficult part was the short rest but otherwise the workout was not too bad, I hit all my times.
After that I did a 3 lap cooldown on the track and some steeple drills.
on the way back to the AC chris and i extended the cooldown a bit.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.22 Miles | 1:00:58 | |||
| 2.0 Miles | 14:30 | 7:14 / Mile | Warmup | Saucony Kinivara Blue&White Flats |
| 1600.0 Meters | 5:27 | 5:28 / Mile | Tempo | Saucony Kinivara Blue&White Flats |
| 800.0 Meters | 2:25 | 4:51 / Mile | Interval | Saucony Kinivara Blue&White Flats |
| 1200.0 Meters | 6:00 | 8:02 / Mile | Recovery | Saucony Kinivara Blue&White Flats |
| 1200.0 Meters | 4:06 | 5:29 / Mile | Tempo | Saucony Kinivara Blue&White Flats |
| 800.0 Meters | 2:31 | 5:03 / Mile | Interval | Saucony Kinivara Blue&White Flats |
| 800.0 Meters | 2:30 | 5:01 / Mile | Interval | Saucony Kinivara Blue&White Flats |
| 800.0 Meters | 2:29 | 4:59 / Mile | Interval | Saucony Kinivara Blue&White Flats |
| 2.75 Miles | 21:00 | 7:38 / Mile | Cooldown | Saucony Kinivara Blue&White Flats |