View Workout (Nathan Roe)
Track Ladder
March 12, 2014 (Afternoon)
Exercise Type: Run
Weather: Warm, very windy
Comments:
Felt pretty bad most of the time, front straight had a lot of wind.
1200, 800, 600, 400, 200, 2,4,6,8,12
each rep supposed to be at 2xdistance pace (eg- 800 @mile)
400 job between
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.2 Miles | 21:56 | |||
| 1600.0 Meters | Warmup | |||
| 1200.0 Meters | 4:20 | 5:48 / Mile | Cruise | |
| 800.0 Meters | 2:48 | 5:37 / Mile | Tempo | |
| 600.0 Meters | 1:59 | 5:19 / Mile | Interval | |
| 400.0 Meters | 1:13 | 4:53 / Mile | Steady State | |
| 200.0 Meters | 0:32 | 4:17 / Mile | Speed | |
| 200.0 Meters | 0:32 | 4:17 / Mile | Speed | |
| 400.0 Meters | 1:17 | 5:09 / Mile | Steady State | |
| 600.0 Meters | 2:05 | 5:35 / Mile | Interval | |
| 800.0 Meters | 2:47 | 5:35 / Mile | Tempo | |
| 1200.0 Meters | 4:23 | 5:52 / Mile | Cruise | |
| 3600.0 Meters | Easy | |||
| 1600.0 Meters | Cooldown |