View Workout (Adam Ruder)
Hill and Fartlek Runs
March 5, 2012 (Afternoon)
Exercise Type: Run
Weather: 38°F
Comments:
Hill Run: Completed 5 laps on 900 Meter loop/ Fartlek Run: 0:51 Easy, 1:00 Hard, 5:00 Float, 1:00 Hard, 4:00 Float, 1:00 Hard, 3:00 Float, 1:00 Hard, 2:00 Float, 1:00 Hard, 1:21 Easy (Aprox. 3 miles)/ 120 Meter strides x 3/ .55 + .4 = Jog back to school and jog around football field combined
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.97 Miles | 42:05 | |||
| 1.0 Miles | Warmup | Nike Zoom Vomero +5 | ||
| 4500.0 Meters | 19:51 | 7:05 / Mile | Hills | Nike Zoom Vomero +5 |
| 3.0 Miles | 21:12 | 7:04 / Mile | Fartlek | Nike Zoom Vomero +5 |
| 120.0 Meters | 0:23 | 5:08 / Mile | Steady State | Nike Zoom Vomero +5 |
| 120.0 Meters | 0:21 | 4:41 / Mile | Steady State | Nike Zoom Vomero +5 |
| 120.0 Meters | 0:18 | 4:01 / Mile | Speed | Nike Zoom Vomero +5 |
| 0.95 Miles | Cooldown | Nike Zoom Vomero +5 |