View Workout (Dominic Smith)
1ks with john
October 22, 2012 (Night)
Exercise Type: Run
Weather: perfect weather
Comments:
8x1k with john. 1:15 rest except 4 mins between sets of 4. Did this last monday with 800s but was faster through 800 for each of these. Of course I was more rested this time and I made john lead everything.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 11.21 Miles | 26:07 | |||
| 2.5 Miles | Warmup | |||
| 1.0 Kilometers | 3:14 | 5:12 / Mile | ||
| 1.0 Kilometers | 3:10 | 5:05 / Mile | ||
| 1.0 Kilometers | 3:07 | 5:00 / Mile | ||
| 2.0 Kilometers | Recovery | |||
| 1.0 Kilometers | 3:20 | 5:21 / Mile | ||
| 1.0 Kilometers | 3:19 | 5:20 / Mile | ||
| 1.0 Kilometers | 3:19 | 5:20 / Mile | ||
| 1.0 Kilometers | 3:19 | 5:20 / Mile | ||
| 1.0 Kilometers | 3:19 | 5:20 / Mile | ||
| 2.5 Miles | Cooldown |