View Workout (Ethan Shaw)
Tempo Distance Pyramid
April 20, 2012 (Afternoon)
Exercise Type: Run
Weather: Some cloud cover
Comments:
800m XC warm-up to begin.
Two-part pyramid, with a 400m shag in between each piece: 800m, 1000m, 1200m. Then a full recovery (about 10 mins.).
Conclude with 1200m, 1000m, 800m. 200m jog as a warm-down after each part.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.52 Miles | 36:35 | |||
| 0.5 Miles | Warmup | |||
| 0.14 Miles | 1:29 | 10:35 / Mile | Easy | |
| 0.51 Miles | 2:55 | 5:43 / Mile | Tempo | |
| 0.75 Miles | 4:30 | 5:59 / Mile | Tempo | |
| 0.16 Miles | 1:39 | 10:18 / Mile | Easy | |
| 0.26 Miles | 2:49 | 10:50 / Mile | Recovery | |
| 0.63 Miles | 3:50 | 6:05 / Mile | Tempo | |
| 0.47 Miles | 2:44 | 5:48 / Mile | Tempo | |
| 0.25 Miles | 2:36 | 10:24 / Mile | Recovery | |
| 0.62 Miles | 3:48 | 6:07 / Mile | Tempo | |
| 0.25 Miles | 2:50 | 11:19 / Mile | Recovery | |
| 0.26 Miles | 2:52 | 11:01 / Mile | Recovery | |
| 0.72 Miles | 4:33 | 6:19 / Mile | Tempo |