View Workout (David Dixon)
spring?
March 14, 2014 (Morning)
Exercise Type: Run
Comments:
pretty hard fartlek today. pushed the pace to get another solid workout for the week. vmi's in a week, and i'm pretty excited. my foot was hurting again towards the end of the workout, but i found it was a lot better when running on grass, so that's good. i'll just try to take care of it the next few days and it shouldn't be a problem. ok here's the workout:
2x:80 w/ 1' recovery (striders- med fast)
3' recovery
1x 5' tempo
3' recovery
5x 2:30 w/ 1:30 recovery (pretty quick)
3' recovery
1x 5' tempo
3' recovery
2x :80 w/ 1' recovery (hard)
did the med ball throwing lift afterwards, per coach's instruction. with an improvised circuit of rocket jumps, split squats, and speed skaters that was surprisingly difficult.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 11.5 Miles | 47:50 | |||
| 2.0 Miles | Warmup | pure cadence | ||
| 5.0 Miles | 27:50 | 5:34 / Mile | Fartlek | pure cadence |
| 2.5 Miles | 20:00 | 8:00 / Mile | Recovery | pure cadence |
| 2.0 Miles | Cooldown | pure cadence |