View Workout (paul conant)
(Untitled)
May 4, 2009 (Morning)
Exercise Type: Run
Comments:
400 300 200 with 2 minutes recovery between each and full recovery between sets. 4X400 71,74,67,71
4X300 48,51,48,54 4X200 30, 30, 32, 31.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.07 Miles | 57:09 | |||
| 1.35 Miles | 12:02 | 8:54 / Mile | Warmup | |
| 0.3 Kilometers | 0:51 | 4:33 / Mile | Speed | |
| 0.2 Kilometers | 0:32 | 4:17 / Mile | Speed | |
| 0.3 Kilometers | 0:48 | 4:17 / Mile | Speed | |
| 0.2 Kilometers | 0:31 | 4:09 / Mile | Speed | |
| 0.3 Kilometers | 0:54 | 4:49 / Mile | Speed | |
| 1.38 Miles | 15:00 | 10:54 / Mile | Recovery | |
| 0.2 Kilometers | 0:30 | 4:01 / Mile | Speed | |
| 0.25 Miles | 1:11 | 4:44 / Mile | Speed | |
| 0.25 Miles | 1:14 | 4:56 / Mile | Speed | |
| 0.25 Miles | 1:07 | 4:28 / Mile | Speed | |
| 0.25 Miles | 1:11 | 4:44 / Mile | Speed | |
| 0.2 Kilometers | 0:30 | 4:01 / Mile | Speed | |
| 0.3 Kilometers | 0:48 | 4:17 / Mile | Speed | |
| 2.1 Miles | 20:00 | 9:31 / Mile | Cooldown |