View Workout (Sam Freestone)
Workout
March 30, 2013 (Morning)
Exercise Type: Run
Weather: 50 Degrees Fahrenheit
Comments:
Workout on the track. 6x400, no slower than 77. Ran 75 or faster for all of them. 6 lap drill at 90 pace. Ran 85's and 86's. Felt easy. Could have done more. Then 6x200, just fast and relaxed.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.92 Miles | 49:33 | |||
| 2.12 Miles | 15:21 | 7:14 / Mile | Warmup | |
| 400.0 Meters | 1:12 | 4:49 / Mile | Interval | |
| 400.0 Meters | 1:15 | 5:01 / Mile | Interval | |
| 400.0 Meters | 1:14 | 4:57 / Mile | Interval | |
| 400.0 Meters | 1:15 | 5:01 / Mile | Interval | |
| 400.0 Meters | 1:15 | 5:01 / Mile | Interval | |
| 400.0 Meters | 1:15 | 5:01 / Mile | Interval | |
| 2400.0 Meters | 8:39 | 5:48 / Mile | Steady State | |
| 200.0 Meters | 0:31 | 4:09 / Mile | Speed | |
| 200.0 Meters | 0:33 | 4:25 / Mile | Speed | |
| 200.0 Meters | 0:31 | 4:09 / Mile | Speed | |
| 200.0 Meters | 0:31 | 4:09 / Mile | Speed | |
| 200.0 Meters | 0:30 | 4:01 / Mile | Speed | |
| 200.0 Meters | 0:31 | 4:09 / Mile | Speed | |
| 2.07 Miles | 15:00 | 7:14 / Mile | Cooldown |