View Workout (Leonardus Hidajat)
10k Workout with 5 x 1min 5k RP, 2min jog
November 13, 2013 (Morning)
Exercise Type: Run
Comments:
Need to learn more of pacing.
Legs and body felt great (little tired since not used to with hills)
Speed interval variates due to hills / downhills
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.99 Kilometers | 1:05:51 | |||
| 4.0 Kilometers | 25:49 | 6:27 / Kilometer | Easy | Nike Lunarfly 3+ trail |
| 234.0 Meters | 1:00 | 4:16 / Kilometer | Speed | Nike Lunarfly 3+ trail |
| 299.0 Meters | 2:00 | 6:41 / Kilometer | Recovery | Nike Lunarfly 3+ trail |
| 216.0 Meters | 1:00 | 4:37 / Kilometer | Speed | Nike Lunarfly 3+ trail |
| 282.0 Meters | 2:00 | 7:05 / Kilometer | Recovery | Nike Lunarfly 3+ trail |
| 200.0 Meters | 1:00 | 5:00 / Kilometer | Speed | Nike Lunarfly 3+ trail |
| 280.0 Meters | 2:00 | 7:08 / Kilometer | Recovery | Nike Lunarfly 3+ trail |
| 252.0 Meters | 1:00 | 3:58 / Kilometer | Speed | Nike Lunarfly 3+ trail |
| 324.0 Meters | 2:00 | 6:10 / Kilometer | Recovery | Nike Lunarfly 3+ trail |
| 221.0 Meters | 1:00 | 4:31 / Kilometer | Speed | Nike Lunarfly 3+ trail |
| 285.0 Meters | 2:00 | 7:01 / Kilometer | Recovery | Nike Lunarfly 3+ trail |
| 3.4 Kilometers | 25:02 | 7:21 / Kilometer | Cooldown | Nike Lunarfly 3+ trail |