View Workout (Tiffany Ruan)
101. WORKOUT 3 - SPEED.
January 25, 2013 (Afternoon)
Exercise Type: Run
Weather: a little wind, 20s.
Comments:
workout today!! warmup alone, workout with grace and alicia, and cooldown mostly by myself but part with lovelace and cynthia. felt pretty awesome today! :) my legs felt really good but they sucked during the warmup, it was tight, but i think that has to do with the snow. :( so i did my cooldown on cement. anyway, yeah, my legs felt good, breathing was pretty good, but my legs got tired after the second 150 :(
workout: 4 accelerators/95% 50s/decelerators, 4 flying 30s, and 3 92-94% 150s. jog recovery after the accelerators and the 150s, walk recovery on the flying 30s.
extra: 5 sets of leg circuit, myrtle, plank, calf rehab, calf/shin/IT band roll out.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.25 Miles | 33:09 | |||
| 1.35 Miles | 13:30 | 10:00 / Mile | Warmup | ASICS Titanium/Lightning GT-2160 |
| 3050.0 Meters | Speed | ASICS Titanium/Lightning GT-2160 | ||
| 2.0 Miles | 19:39 | 9:49 / Mile | Cooldown | ASICS Titanium/Lightning GT-2160 |