View Workout (Stephen McKeon)
WOL with Tom at the Track
April 18, 2014 (Morning)
Exercise Type: Run
Weather: 47 windy
Comments:
Warmup, dynamics
Paced us 2 laps to tick tick sound, hard on straights, jog on curves
4 x 5 mins at 10 k/15 k pace (9:10)
45 sec break after 1&3, 2 min break after 2. 1 min pick up on last min of 2&4
Cooldown, stretch
Drive from fla. Yesterday
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.18 Miles | 40:29 | |||
| 1.07 Miles | 11:08 | 10:24 / Mile | Warmup | |
| 0.52 Miles | 4:44 | 9:06 / Mile | ||
| 0.57 Miles | 5:00 | 8:46 / Mile | ||
| 0.58 Miles | 4:58 | 8:33 / Mile | ||
| 0.56 Miles | 5:00 | 8:55 / Mile | ||
| 0.58 Miles | 5:00 | 8:37 / Mile | ||
| 0.3 Miles | 4:39 | 15:30 / Mile | Cooldown |