July 31, 2012 (Afternoon)
Exercise Type: Run
Weather: Warm, High-80's, Slightly Humid
Comments:
Pyramid workout to start transitioning in to VO2 Max work.
200, 300, 400, 600, 600, 600, 400, 300, 200. 200's and 300's @ R Pace, 400's @ 3200, 600's @ 5K. 100m jog rest plus some standing time in between (200m jog between first 2 600's)
Felt ok...just a tough workout. Started to really feel it once I got to the 600's...was tough to hit pace.
34.6 (90 sec total rest, jog included)
53.9 (1:45 total rest)
75.8 (2:00 total rest)
2:00.3 (2:15 total rest)
1:59.4 (2:30 total rest)
2:01.4 (2:30 total rest)
77.1 (2:00 total rest)
54.3 (1:30 total rest)
32.99
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
5.16 Miles | 11:26 | |||
1.0 Miles | Warmup | Pegaus 28 | ||
600.0 Meters | 2:01 | 5:24 / Mile | Speed | Pegaus 28 |
400.0 Meters | 1:17 | 5:09 / Mile | Speed | Pegaus 28 |
300.0 Meters | 0:54 | 4:49 / Mile | Speed | Pegaus 28 |
200.0 Meters | 0:32 | 4:17 / Mile | Speed | Pegaus 28 |
200.0 Meters | 0:34 | 4:33 / Mile | Speed | Pegaus 28 |
300.0 Meters | 0:54 | 4:49 / Mile | Speed | Pegaus 28 |
400.0 Meters | 1:15 | 5:01 / Mile | Speed | Pegaus 28 |
600.0 Meters | 2:00 | 5:21 / Mile | Speed | Pegaus 28 |
0.63 Miles | Recovery | Pegaus 28 | ||
600.0 Meters | 1:59 | 5:19 / Mile | Speed | Pegaus 28 |
1.3 Miles | Cooldown | Pegaus 28 |