View Workout (Stephen Rossettie)
State qualifiers
February 23, 2013 (Morning)
Exercise Type: Run
Comments:
had a very good meet. Went 4:30 in the mile for the win, then did 1:57 in the 4x800, which we did not make it to states in. and then 52 flat in the 4x400 to make it to states in that as well. Not actually going to run the 400 at states unless we make it to finals but there was a lot of fun in getting the pride back. knee didnt hurt too bad today until afterward.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.85 Miles | 1:02:19 | |||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | blue saucony size 11 |
| 1.0 Miles | 4:30 | 4:30 / Mile | red saucony spikes #2 | |
| 2.0 Miles | 20:00 | 9:59 / Mile | blue saucony size 11 | |
| 800.0 Meters | 1:57 | 3:55 / Mile | red saucony spikes #2 | |
| 0.7 Miles | 10:00 | 14:17 / Mile | blue saucony size 11 | |
| 0.25 Miles | 0:52 | 3:28 / Mile | red saucony spikes #2 | |
| 1.4 Miles | 10:00 | 7:08 / Mile | Cooldown | blue saucony size 11 |