View Workout (Zack Snider)
800-600-400
September 10, 2013 (Afternoon)
Exercise Type: Run
Weather: Around 94, but not as humid as yesterday, more cloud coverage
Comments:
Good workout, I didn't feel too good on the last 2 800's, but the first 2 and the rest of the workout felt good. The workout was 4x800m at race pace (2:28-2:30) with 2:30 rest in between. Then a 5 minute break. Then 4x600 with 2:00 rest. Then a 6 minute break. Then 2x400 at sub-70s, with 6 minutes in between each one. The first one was fast, we could have gone faster on the second, but Coach held us back on it. Overall I would say that the heat affected the workout for everyone, but we pushed through and stayed consistent. Re-warmup of 20s on 40s off for .65 miles.
ALL RUN ON HILL LOOP OF COURSE, EXCEPT LAST 300M OF 400'S.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.03 Miles | 39:27 | |||
| 1.15 Miles | 6:47 | 5:53 / Mile | Warmup | |
| 0.65 Miles | 4:00 | 6:09 / Mile | Fartlek | |
| 800.0 Meters | 2:28 | 4:57 / Mile | Speed | |
| 800.0 Meters | 2:29 | 4:59 / Mile | Speed | |
| 800.0 Meters | 2:30 | 5:01 / Mile | Speed | |
| 800.0 Meters | 2:28 | 4:57 / Mile | Speed | |
| 600.0 Meters | 1:52 | 5:00 / Mile | Speed | |
| 600.0 Meters | 1:52 | 5:00 / Mile | Speed | |
| 600.0 Meters | 1:52 | 5:00 / Mile | Speed | |
| 600.0 Meters | 1:49 | 4:52 / Mile | Speed | |
| 400.0 Meters | 1:04 | 4:17 / Mile | Speed | |
| 400.0 Meters | 1:06 | 4:25 / Mile | Speed | |
| 1.25 Miles | 9:10 | 7:20 / Mile | Cooldown |