View Workout (Tom Moshier)
XC 48
October 16, 2012 (Morning)
Exercise Type: Run
Comments:
4x200 JBR @ 38, 36, 35, 34
2x400 JBR @ 1:11, 1:18
1x800 Equal @ 2:38
2x1600 Equal @5:43, 5:25
2x800 Equal @2:51, 2:45
2x400 JBR @1:19, 1:25
4x200 JBR @38, 34, 38, 32
3200 Total JBR
Very Slow Cooldown. Ice afterwards
Fell off going back down the pyramid
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.0 Miles | 49:23 | |||
| 0.75 Miles | 5:03 | 6:43 / Mile | Warmup | |
| 800.0 Meters | 2:44 | 5:29 / Mile | ||
| 800.0 Meters | 2:23 | 4:47 / Mile | ||
| 3200.0 Meters | Recovery | |||
| 800.0 Meters | 2:29 | 4:59 / Mile | ||
| 800.0 Meters | 2:38 | 5:17 / Mile | ||
| 800.0 Meters | 2:22 | 4:45 / Mile | ||
| 3200.0 Meters | 11:08 | 5:35 / Mile | ||
| 1600.0 Meters | 5:36 | 5:37 / Mile | ||
| 1.79 Miles | 15:00 | 8:22 / Mile | Cooldown |