View Workout (Eliott Bonds)
Union Canal Tunnel Park
September 2, 2013 (Afternoon)
Exercise Type: Run
Comments:
Plyos:
Leg Lifts (12 regular toe, inward & outward), Burpees (2 x 12 with pushups), Leg throw downs (40 à front & sides), Planks (35 secs front, back and sides)
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.81 Miles | 1:08:00 | |||
| 2.0 Miles | 14:00 | 6:59 / Mile | Warmup | Pink Laces |
| 6.5 Miles | 40:00 | 6:09 / Mile | Tempo | Pink Laces |
| 0.5 Kilometers | Speed | Pink Laces | ||
| 2.0 Miles | 14:00 | 6:59 / Mile | Cooldown | Pink Laces |