View Workout (Sam Gottuso)
(Untitled)
April 4, 2013 (Morning)
Exercise Type: Run
Comments:
workout with just a couple people. Legs felt heavy yesterday from lifting but felt really good through most of it. Like this workout more than the usual F paced stuff- able to get my legs moving about 50 meters in and then finish strong. Everything at a little faster than R. 4, 350,300,250, 200, 150 (2 sets)1 minute rest.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.55 Miles | 38:38 | |||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | |
| 400.0 Meters | 1:04 | 4:17 / Mile | ||
| 350.0 Meters | 0:55 | 4:12 / Mile | ||
| 300.0 Meters | 0:47 | 4:12 / Mile | ||
| 250.0 Meters | 0:39 | 4:11 / Mile | ||
| 200.0 Meters | 0:31 | 4:09 / Mile | ||
| 150.0 Meters | 0:20 | 3:34 / Mile | ||
| 400.0 Meters | 1:05 | 4:21 / Mile | ||
| 350.0 Meters | 0:55 | 4:12 / Mile | ||
| 300.0 Meters | 0:48 | 4:17 / Mile | ||
| 250.0 Meters | 0:44 | 4:43 / Mile | ||
| 200.0 Meters | 0:31 | 4:09 / Mile | ||
| 150.0 Meters | 0:19 | 3:23 / Mile | ||
| 1.5 Miles | 15:00 | 9:59 / Mile | Cooldown |