View Workout (Zack Snider)
Hard Ass Workout
September 25, 2013 (Afternoon)
Exercise Type: Run
Weather: Not too shabby
Comments:
Fast Mile, approx 15-20 sec slower than best mile time, 3-min jog
Slower Mile, 1-min slower than the previous mile, 3-min jog
1200: at same pace as the fast mile, 3-min jog
Slower Mile: same as before, 3-min jog
800: at same pace as the fast mile, 3-min jog
Slower Mile: same as before, 3-min jog
400: all out
6-min easy jog
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.44 Miles | 56:16 | |||
| 1200.0 Meters | 4:30 | 6:02 / Mile | Warmup | |
| 1600.0 Meters | 4:43 | 4:44 / Mile | Speed | |
| 600.0 Meters | 2:43 | 7:17 / Mile | Recovery | |
| 1600.0 Meters | 5:43 | 5:45 / Mile | Steady State | |
| 600.0 Meters | 2:42 | 7:14 / Mile | Recovery | |
| 1200.0 Meters | 3:32 | 4:44 / Mile | Speed | |
| 600.0 Meters | 2:48 | 7:30 / Mile | Recovery | |
| 1600.0 Meters | 5:43 | 5:45 / Mile | Steady State | |
| 600.0 Meters | 2:32 | 6:47 / Mile | Recovery | |
| 800.0 Meters | 2:19 | 4:39 / Mile | Speed | |
| 600.0 Meters | 2:42 | 7:14 / Mile | Recovery | |
| 1600.0 Meters | 5:40 | 5:41 / Mile | Steady State | |
| 600.0 Meters | 2:42 | 7:14 / Mile | Recovery | |
| 400.0 Meters | 0:59 | 3:57 / Mile | Speed | |
| 1600.0 Meters | 6:58 | 7:00 / Mile | Cooldown |