View Workout (Andy Wendler)
I don't obey the rules
July 3, 2009 (Afternoon)
Exercise Type: Run
Comments:
well based on the 2K timetrial we were put into running groups for a tempo run. My group was suposed to do 400's at 2 minute pace but after the first one was too slow for everyone in my group, we created our own times to hit (1:35). and on the last two i raced a kid from Ohio... and won :)
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 3.5 Miles | 26:27 | |||
| 0.5 Miles | 4:10 | 8:20 / Mile | Warmup | |
| 0.25 Miles | 1:40 | 6:40 / Mile | Tempo | |
| 0.25 Miles | 1:30 | 5:59 / Mile | Tempo | |
| 0.25 Miles | 1:33 | 6:12 / Mile | Tempo | |
| 0.25 Miles | 1:22 | 5:28 / Mile | Tempo | |
| 0.25 Miles | 1:12 | 4:48 / Mile | Speed | |
| 1.75 Miles | 15:00 | 8:34 / Mile | Cooldown |