View Workout (Alexander Samaha)
4-8-16-8-4-2 Ladder
September 11, 2013 (Morning)
Exercise Type: Run
Comments:
For the first track workout of the season, we ended up doing a ladder, with my group the Ice Creams doing a 400-800-1600-800-400-200 routine with relatively short cool downs (to the trash can and back). Physically felt good and the times weren't too bad, but I wasn't happy with the mental effort. I spent some time doubting myself or wanting to stop which I usually don't do. Hopefully it was just because it was the first workout of the season and wont happen again.
The times are from memory, and are probably a few seconds off.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.01 Miles | 16:46 | |||
| 1.2 Miles | Warmup | |||
| 400.0 Meters | 1:23 | 5:33 / Mile | Speed | |
| 800.0 Meters | 2:58 | 5:58 / Mile | Speed | |
| 1600.0 Meters | 7:06 | 7:08 / Mile | Speed | |
| 800.0 Meters | 3:10 | 6:22 / Mile | Speed | |
| 400.0 Meters | 1:30 | 6:02 / Mile | Speed | |
| 200.0 Meters | 0:39 | 5:13 / Mile | Speed | |
| 1.2 Miles | Cooldown |