View Workout (Liam Albrittain)
CVI
October 1, 2012 (Morning)
Exercise Type: Run
Weather: Cloudy, perfect
Comments:
Happy birthday to me. This was an excellent workout with the granolas that involved a 12, 8, 4 ladder at AU, one sedgewick interval, a tempo from Nebraska Avenue to school AND one pickup at Fort Reno. I felt fantastic; this was also my first run as a 16 year old. I was happy I broke 2:30 for the 800 and my 1200 time was not too shabby either. I had a great deal of motivation from Zeke throughout the whole thing. It was a plank day with 8 striders before the workout. I also thank the whole team for singing happy birthday at the end of practice.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.14 Miles | 49:13 | |||
| 2.25 Miles | 16:43 | 7:25 / Mile | Warmup | |
| 1200.0 Meters | 3:59 | 5:20 / Mile | Interval | |
| 800.0 Meters | 2:29 | 4:59 / Mile | Interval | |
| 400.0 Meters | 1:08 | 4:33 / Mile | Speed | |
| 0.75 Miles | 4:59 | 6:38 / Mile | Hills | |
| 0.9 Miles | 4:55 | 5:27 / Mile | Tempo | |
| 1.75 Miles | 15:00 | 8:34 / Mile | Cooldown |