January 28, 2014 (Morning)
Exercise Type: Run
Weather: mostly indoors
Comments:
19:33 warm up
8x400m on 4 minutes rest
#1: 1:00.15
#2: 59.80
#3: 1:00.27
#4: 1:00.21
#5: 59.11
#6: 59.14
#7: 59.27
#8: 58.26
Avg: 59.53
Then we went outside and were supposed to do 3x3min hard, but the first 2 minutes into mine both of my quads cramped up and I collapsed. After I recovered I ended up doing another 2 minutes hard. I did a total of 5:55 hard.
Then me and Ike did two full circuits at indoor and finished with a 19:44 cool down.
Overall today went really well, I felt in control during the 400s and hit the times pretty well. I was happy with how it went, I worked out for almost 4 hours. Did rehab stuff for my shin too and iced it twice.
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
8.74 Miles | 47:11 | |||
3.0 Miles | 19:33 | 6:31 / Mile | Warmup | Nike Pegasus (Indoor Track) 2014 |
400.0 Meters | 1:00 | 4:01 / Mile | Interval | |
400.0 Meters | 0:59 | 3:57 / Mile | Interval | |
400.0 Meters | 1:00 | 4:01 / Mile | Interval | |
400.0 Meters | 1:00 | 4:01 / Mile | Interval | |
400.0 Meters | 0:59 | 3:57 / Mile | Interval | |
400.0 Meters | 0:59 | 3:57 / Mile | Interval | |
400.0 Meters | 0:59 | 3:57 / Mile | Interval | |
400.0 Meters | 0:58 | 3:53 / Mile | Interval | |
1.0 Miles | Recovery | |||
2.75 Miles | 19:44 | 7:10 / Mile | Cooldown | Nike Pegasus (Indoor Track) 2014 |