View Workout (Azad Jalali)
Speed Workout on the Track
April 2, 2014 (Afternoon)
Exercise Type: Run
Weather: Cool
Comments:
2x3:00 long intervals (Did 2'R)
3 x 300 hard with 3’R
4 x 150 build-ups (every 50m) 1'30"R
Felt a bit slow during the 300s, the headwind on one of the straights probably didn't help. For the 150s, I ran about mile pace for the first 50m, then a bit slower than 800 pace for 50m, and then 400 pace at the slowest for the last 50m
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.49 Miles | 29:14 | |||
| 1.32 Miles | 9:51 | 7:27 / Mile | Warmup | Asics Cumulus 15 |
| 878.0 Meters | 3:00 | 5:29 / Mile | Tempo | Asics Cumulus 15 |
| 827.0 Meters | 3:00 | 5:50 / Mile | Tempo | Asics Cumulus 15 |
| 300.0 Meters | 0:46 | 4:06 / Mile | Speed | Nike Zoom Victory (Black/Volt) |
| 300.0 Meters | 0:45 | 4:01 / Mile | Speed | Nike Zoom Victory (Black/Volt) |
| 300.0 Meters | 0:46 | 4:06 / Mile | Speed | Nike Zoom Victory (Black/Volt) |
| 150.0 Meters | 0:23 | 4:06 / Mile | Speed | Nike Zoom Victory (Black/Volt) |
| 150.0 Meters | 0:23 | 4:06 / Mile | Speed | Nike Zoom Victory (Black/Volt) |
| 150.0 Meters | 0:23 | 4:06 / Mile | Speed | Nike Zoom Victory (Black/Volt) |
| 150.0 Meters | 0:23 | 4:06 / Mile | Speed | Nike Zoom Victory (Black/Volt) |
| 1.18 Miles | 9:34 | 8:06 / Mile | Cooldown | Asics Cumulus 15 |