View Workout (Brian Leung)
5k simulation
March 12, 2009 (Afternoon)
Exercise Type: Run
Weather: brisk
Comments:
The weather was really nice when we started the workout. Did a lake loop warmup then stretched in caldwell. The 3k went off after the 1500 time trial that the MD guys did. Maag paced the first 800 and Donn got the second. We passed through the mile perfectly in 4:32. Max made a stupid move and slowed us down for a lap but I took over. We finished up perfectly in 8:30. I could have definitely closed the last 200 for a full two miles in under 30. It felt like a complete jog. I'm going to break 14 this season!! Took an easy 200. Then did 4x400 all at 68 with Donn. Finished with two fast 200s. Did a woodbridge cooldown after. Great day.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.11 Miles | 8:30 | |||
| 2.0 Miles | Warmup | Kayano 15 | ||
| 3.0 Kilometers | 8:30 | 4:33 / Mile | Interval | Nike Marathoner |
| 1.0 Miles | Interval | Nike Marathoner | ||
| 400.0 Meters | Speed | Nike Marathoner | ||
| 3.0 Miles | Cooldown | Kayano 15 |