View Workout (Azad Jalali)
Speed Workout on the Track
October 17, 2013 (Afternoon)
Exercise Type: Run
Weather: Wet, rainy
Comments:
It was 400+350+300+250+200 @ +9/200m w/ 2 min rest. This was the long sprinter workout, so I decided to try it out to see where my speed is. It was a bit tough to run on the slick track with my spikes (which didn't actually have spikes in them), and I'm not sure if my form felt off because of that or because of my lack of speed training recently. Either way, my times were decent and much better than I would have expected based on my form, which is encouraging since I can only imagine how I'll run once I get back into the groove.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.09 Miles | 36:22 | |||
| 2.08 Miles | 16:13 | 7:47 / Mile | Warmup | Saucony Kinvara 3 |
| 400.0 Meters | 1:08 | 4:33 / Mile | Speed | Nike Zoom Victory (Black/Volt) |
| 350.0 Meters | 0:55 | 4:12 / Mile | Speed | Nike Zoom Victory (Black/Volt) |
| 300.0 Meters | 0:48 | 4:17 / Mile | Speed | Nike Zoom Victory (Black/Volt) |
| 250.0 Meters | 0:40 | 4:17 / Mile | Speed | Nike Zoom Victory (Black/Volt) |
| 200.0 Meters | 0:30 | 4:01 / Mile | Speed | Nike Zoom Victory (Black/Volt) |
| 2.08 Miles | 16:08 | 7:45 / Mile | Cooldown | Saucony Kinvara 3 |