View Workout (chris smith)
Q2 at Graham Middle school
May 22, 2013 (Afternoon)
Exercise Type: Run
Weather: windy
Comments:
Not as windy as the last few days, but still pretty strong.
1M warm-up/cool-down. Plan was 15 min, 10 min, 5 min @ T-pace (5:30-32) w/ 1 min recovery for every 5 min of Tpace.
15:07 (11 laps) w/ 3min (400m) rest/jog + 10:00 (2900m) w/ 2min (300m) rest/jog + 5:28 (1600m).
Felt good and it wasn't much of an effort. The wind made it tougher than it really was.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.97 Miles | 48:30 | |||
| 1.0 Miles | 7:15 | 7:15 / Mile | Warmup | |
| 4400.0 Meters | 15:07 | 5:31 / Mile | Interval | |
| 2900.0 Meters | 10:00 | 5:32 / Mile | Interval | |
| 1600.0 Meters | 5:28 | 5:29 / Mile | Interval | |
| 700.0 Meters | 3:40 | 8:25 / Mile | Recovery | |
| 1.0 Miles | 7:00 | 7:00 / Mile | Cooldown |