View Workout (chris smith)
Q1
August 27, 2013 (Afternoon)
Exercise Type: Run
Comments:
1.25M warm-up + a few strides, 1.5M cool down.
4x200m @ Rpace (35,34.5,34.5,34.5) w/ 200m jog recovery (1:15) + 2x1000m @ Ipace (3:31,3:22) w/ 400m jog (3:20) + 2x400m @ Rpace (70.5, 71.8) w/ 200m jog (1:15).
Felt pretty good. Nice to see I haven't lost all my speed. The 1K's were tough and I had to work really hard to get both times. Second rep was so much better than the first I'm hoping a Q2 with some T and R pace will help.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.25 Miles | 45:15 | |||
| 1.25 Miles | 8:50 | 7:04 / Mile | Warmup | |
| 3.5 Miles | 25:40 | 7:20 / Mile | Interval | |
| 1.5 Miles | 10:45 | 7:09 / Mile | Cooldown |