January 20, 2014 (Afternoon)
Exercise Type: Run
Weather: Warm
Comments:
We did the warm up loop and then did the workout below. It was a shock to the system having so little rest since we haven't done a workout like that yet but I averaged 46.3 which is just about mile pace which was the goal. After the workout we did some more running and then headed to indoor and did a circuit and treadmill stuff for another couple of hours.
8x300m with 45 sec rest
#1: 46.10
#2: 47.34
#3: 45.86
#4: 45.86
#5: 45.23
#6: 45.87
#7: 46.85
#8: 47.43
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
8.94 Miles | 53:31 | |||
3.0 Miles | 19:16 | 6:25 / Mile | Warmup | |
300.0 Meters | 0:46 | 4:06 / Mile | Interval | |
300.0 Meters | 0:47 | 4:12 / Mile | Interval | |
300.0 Meters | 0:45 | 4:01 / Mile | Interval | |
300.0 Meters | 0:45 | 4:01 / Mile | Interval | |
300.0 Meters | 0:45 | 4:01 / Mile | Interval | |
300.0 Meters | 0:45 | 4:01 / Mile | Interval | |
300.0 Meters | 0:46 | 4:06 / Mile | Interval | |
300.0 Meters | 0:47 | 4:12 / Mile | Interval | |
215.0 Meters | 0:30 | 3:44 / Mile | Adidas Adi-Zeros Racing Flats | |
215.0 Meters | 0:30 | 3:44 / Mile | Adidas Adi-Zeros Racing Flats | |
150.0 Meters | 0:18 | 3:13 / Mile | Adidas Adi-Zeros Racing Flats | |
150.0 Meters | 0:15 | 2:40 / Mile | Adidas Adi-Zeros Racing Flats | |
4.0 Miles | 26:36 | 6:38 / Mile | Cooldown |