View Workout (Dylan Perry)
"Speed"Work
October 13, 2012 (Morning)
Exercise Type: Run
Comments:
Well that was plain ugly. I haven't done speedwork in a really long time and it showed. Legs (especially ankles) were stiff and wouldn't loosen up. Think I stepped and rolled on too many rocks on Thursday, but I digress.
Did Tosh:
3 x 200m, 400m, 600m
1:1 Work/Rest
200's:
:34, :36, :38
400's (were really 410m ;):
1:24, 1:27, 1:28
600's (were really 620m ;):
2:17, 2:19, 2:18
Did a really short warm-up (aka jogging to the cemetery, but cooled down a little longer and then did 5:00 of jump rope barefoot (feet feel soooo much better after that!)
HAPPY BIRTHDAY ZACH!!
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 3.09 Miles | 24:10 | |||
| 250.0 Meters | 1:15 | 8:02 / Mile | Warmup | |
| 600.0 Meters | 1:48 | 4:49 / Mile | Interval | |
| 1200.0 Meters | 3:19 | 4:26 / Mile | Interval | |
| 1800.0 Meters | 6:54 | 6:10 / Mile | Interval | |
| 0.7 Miles | 5:54 | 8:25 / Mile | Recovery | |
| 5:00 | Cooldown |