View Workout (Stephen Rossettie)
state qualifiers
May 31, 2012 (Morning)
Exercise Type: Run
Comments:
Ran the steeplechase not all out but still very tiring. Then cooled down a bit, then ran the 4x800. Wynn ran first and went about 2:02/03 then handed off to john who went the same, Stephen got it and made up some ground, going 2:00/2:01 and then I got it and went out in 51/52 to catch up, which wasn't the best way to do it but I knew I would need something crazy to happen to catch up so I just went for it. I was with the front until 200 to go and then died hard, but came though in about 2:00/2:01. Cooled down with tony and Sam
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.56 Miles | 42:47 | |||
| 1.2 Miles | 9:00 | 7:30 / Mile | Warmup | red aasics gel-speedstar 5 m10.5 |
| 3000.0 Meters | 9:39 | 5:10 / Mile | Race | red saucony spikes #2 |
| 2.0 Miles | 14:00 | 6:59 / Mile | Recovery | red aasics gel-speedstar 5 m10.5 |
| 800.0 Meters | 2:01 | 4:03 / Mile | Race | red saucony spikes #2 |
| 1.0 Miles | 8:07 | 8:07 / Mile | Cooldown | red aasics gel-speedstar 5 m10.5 |