View Workout (Adam Snow)
Kent's Pond Repeats
September 22, 2013 (Afternoon)
Exercise Type: Run
Weather: warm and windy
Comments:
stick work and glute activation
20' warm up
drills and strides
5 X Kent's Pond/1.5'
20 cool down
Not a great workout. But it could have been the wind that slowed me down. OR the 4 hour hike yesterday. Either way, I cut this down to 5 laps from 7 to play it safe.
Bumped into some of the MUN guys while doing my drills.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 16.85 Kilometers | 1:06:36 | |||
| 4.55 Kilometers | 20:22 | 4:28 / Kilometer | Warmup | |
| 0.3 Kilometers | 0:38 | 2:06 / Kilometer | ||
| 1.5 Kilometers | 4:57 | 3:18 / Kilometer | Interval | |
| 1.5 Kilometers | 4:55 | 3:16 / Kilometer | Interval | |
| 1.5 Kilometers | 5:03 | 3:22 / Kilometer | Interval | |
| 1.5 Kilometers | 5:00 | 3:20 / Kilometer | Interval | |
| 1.5 Kilometers | 5:01 | 3:20 / Kilometer | Interval | |
| 4.5 Kilometers | 20:40 | 4:35 / Kilometer | Cooldown |