View Workout (Dominic Smith)
400 Repeats with John
October 11, 2012 (Morning)
Exercise Type: Run
Weather: Cool
Comments:
1:30 rest (200m jog which is where the mile comes from). John and I alternated leading. He got me by a couple seconds on the last one. Overall not bad considering he is doing 100 miles a week.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.19 Miles | 48:58 | |||
| 2.1 Miles | 15:00 | 7:08 / Mile | Warmup | |
| 400.0 Meters | 1:08 | 4:33 / Mile | ||
| 400.0 Meters | 1:12 | 4:49 / Mile | ||
| 400.0 Meters | 1:06 | 4:25 / Mile | ||
| 400.0 Meters | 1:09 | 4:37 / Mile | ||
| 400.0 Meters | 1:08 | 4:33 / Mile | ||
| 400.0 Meters | 1:16 | 5:05 / Mile | ||
| 400.0 Meters | 1:14 | 4:57 / Mile | ||
| 1.0 Miles | 8:30 | 8:30 / Mile | Recovery | |
| 400.0 Meters | 1:15 | 5:01 / Mile | ||
| 2.1 Miles | 16:00 | 7:37 / Mile | Cooldown |