View Workout (Liam Albrittain)
CXXIII
October 24, 2012 (Morning)
Exercise Type: Run
Weather: Way too hot
Comments:
It was a bit of an early day today. We did planks and leg lifts after the workout. There was a lap of recovery between each interval. I was 200 meters behind everyone else most of the time--worse than usual.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.74 Miles | 59:58 | |||
| 1.5 Miles | 12:00 | 7:59 / Mile | Warmup | |
| 400.0 Meters | 1:09 | 4:37 / Mile | Speed | |
| 400.0 Meters | 1:11 | 4:45 / Mile | Speed | |
| 800.0 Meters | 2:39 | 5:19 / Mile | Speed | |
| 1200.0 Meters | 4:17 | 5:44 / Mile | Tempo | |
| 800.0 Meters | 2:42 | 5:25 / Mile | Speed | |
| 4.0 Miles | 36:00 | 8:59 / Mile | Cooldown |