View Workout (Vernon O'Toole)
Run and speed at Fernhill
May 24, 2009 (Morning)
Exercise Type: Run
Comments:
Goal was 58s, should do 8* next time, or faster. Good start for first speed workout this decade. 600 meter recovery refers to 100 b/n each 300 sprint. 58 58 57.5 57.3 57.3 55.7
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.37 Miles | 1:02:43 | |||
| 3.75 Miles | 25:00 | 6:40 / Mile | Warmup | Zoom Hayward |
| 300.0 Meters | 0:58 | 5:11 / Mile | Speed | Zoom Hayward |
| 300.0 Meters | 0:58 | 5:11 / Mile | Speed | Zoom Hayward |
| 300.0 Meters | 0:57 | 5:05 / Mile | Speed | Zoom Hayward |
| 300.0 Meters | 0:57 | 5:05 / Mile | Speed | Zoom Hayward |
| 300.0 Meters | 0:57 | 5:05 / Mile | Speed | Zoom Hayward |
| 300.0 Meters | 0:56 | 5:00 / Mile | Speed | Zoom Hayward |
| 4.5 Miles | 32:00 | 7:06 / Mile | Cooldown | Zoom Hayward |