View Workout (Stephen Rossettie)
ithaca duel meet
April 24, 2012 (Morning)
Exercise Type: Run
Weather: strange, dry then wet
Comments:
felt pretty good going into it. Had a smoothy and plenty of water. 2 muffins, and a power bar for lunch. toast and eggs for breakfast. able to cruise the 4x800 easily, then ran against ari in the mile. Very easy through 800 and then picked it up well. Felt good and cruised in a few seconds ahead of ari and tom. Then did the 800, mostly in the 2nd lane trying to box in dracup a bit so that stephen could get thir for us. I think it was a bad thing though because when i started moving dracup followed and that was unfortunate but at least we got first and second between me and tim. Did a cooldown with stephen, we lost overll something around 79-65 but im ok with it cause i did all i could and won my three events. Looking forward to ithaca relays, they will be fun
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.99 Miles | 48:23 | |||
| 1.3 Miles | 8:20 | 6:24 / Mile | Warmup | aasics gel-speedstar 5. m10.5 |
| 800.0 Meters | 2:30 | 5:01 / Mile | Steady State | red saucony spikes #2 |
| 1.5 Miles | 13:00 | 8:39 / Mile | Recovery | aasics gel-speedstar 5. m10.5 |
| 1.0 Miles | 4:32 | 4:32 / Mile | Cruise | red saucony spikes #2 |
| 0.7 Miles | 5:00 | 7:08 / Mile | Recovery | aasics gel-speedstar 5. m10.5 |
| 800.0 Meters | 2:01 | 4:03 / Mile | Race | red saucony spikes #2 |
| 1.5 Miles | 13:00 | 8:39 / Mile | Cooldown | aasics gel-speedstar 5. m10.5 |