View Workout (Dylan Perry)
Bench and Treadmill
February 3, 2014 (Night)
Exercise Type: Run
Comments:
Started out to see if I could improve upon my Bench max after upping my deadlift last week. Nope. Still 250#. 20x135, 2x5x185, 5x205, 3x225, 1x255 (fail)
Then hopped on the treadmill and actually had a good time!
5k Progression:
1st mile: Started at 8.0, 1% incline. Every .25 miles went up .2 mph.
2nd mile: Started at 8.8, every .1 miles went up .1mph, ending at about a 6:11 pace.
3rd mile: down to 8.5, every .1 miles went up .5% incline up to 3.0 (half mile mark), then back down to 1.0. At the .8 mile mark, started upping the speed to have a sprint finish.
1 mile cooldown @ 8:00
Tabata @ 9.0
1 mile cooldown/progression (couldn't help myself). Started at 7:30 mile, then every odd tenth, added .5% incline, every even tenth went up .2 mph.
Fun time!
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.75 Miles | 40:30 | |||
| 3.1 Miles | 21:20 | 6:52 / Mile | New Balance 730 the Third | |
| 1.0 Miles | 8:00 | 8:00 / Mile | Recovery | New Balance 730 the Third |
| 0.65 Miles | 4:00 | 6:09 / Mile | Interval | New Balance 730 the Third |
| 1.0 Miles | 7:10 | 7:10 / Mile | New Balance 730 the Third |