April 26, 2013 (Morning)
Exercise Type: Run
Weather: warm, sunny, 72
Comments:
did warm up, stretch and 2 laps with pickups. then did 1000, 400, 400, 1000 (400m recovery jog after 1000, 100m after 1st 400, 400m after 2nd 400) 2 sets with 8:00 between sets. threshold for 1000s (75s with a 33 200 thrown in at coach's word) then neg split 400s (35-31) then 1000 same as before.
went: 3:12, 65, 65, 3:07. 3:07, 65, 67, 3:04.
Great workout, felt really strong and fast, hard to bring heart rate back down after 33 in 1000s though. working on covering moves which went well.
5
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
8.0 Miles | 16:52 | |||
1.5 Miles | Warmup | NB 1400 gray | ||
2800.0 Meters | 8:29 | 4:52 / Mile | Interval | NB 1400 gray |
0.5 Miles | Recovery | NB 1400 gray | ||
2800.0 Meters | 8:23 | 4:49 / Mile | Interval | NB 1400 gray |
0.5 Miles | Recovery | NB 1400 gray | ||
2.02 Miles | Cooldown | NB 1400 gray |