View Workout (Azad Jalali)
Speed Workout on Track
April 3, 2012 (Afternoon)
Exercise Type: Run
Weather: Windy, cool
Comments:
This was my first speed workout on the track in awhile. Our workout was 2x2, 2x4, 1x8, 2x4, 2x2 with equal rests, with the 200s and 400s at around 4:40 mile pace and the 800 goal time being anywhere between 2:20 and 2:40.
The 2s were really slow and the 4s were kinda slow, but it's early in the season and it was pretty damn windy so I can let it slide. It was a pretty good workout for me and for each interval I'd start from the back and finish either leading or shoulder to shoulder with the leader.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.46 Miles | 36:19 | |||
| 1.42 Miles | 10:34 | 7:26 / Mile | Warmup | Nike Zoom Victory+ |
| 400.0 Meters | 1:13 | 4:53 / Mile | Speed | Nike Zoom Victory+ |
| 400.0 Meters | 1:12 | 4:49 / Mile | Speed | Nike Zoom Victory+ |
| 200.0 Meters | 0:34 | 4:33 / Mile | Speed | Nike Zoom Victory+ |
| 200.0 Meters | 0:33 | 4:25 / Mile | Speed | Nike Zoom Victory+ |
| 200.0 Meters | 0:34 | 4:33 / Mile | Speed | Nike Zoom Victory+ |
| 200.0 Meters | 0:36 | 4:49 / Mile | Speed | Nike Zoom Victory+ |
| 400.0 Meters | 1:13 | 4:53 / Mile | Speed | Nike Zoom Victory+ |
| 400.0 Meters | 1:12 | 4:49 / Mile | Speed | Nike Zoom Victory+ |
| 800.0 Meters | 2:33 | 5:07 / Mile | Speed | Nike Zoom Victory+ |
| 2.05 Miles | 16:05 | 7:50 / Mile | Cooldown | Nike Zoom Victory+ |