View Workout (Michael Flora)
Wills Hills Speed Work
July 28, 2014 (Morning)
Exercise Type: Run
Comments:
The weather was same as usual, but the sun was out and it was humid. It wasn't too bad though. Each lap was around 1 kilometer. Lap 1,3,and 5 was a full kilometer run. The other 2 laps were split in between 6/4. After the 1 kilometer, there was 3 minute rest, 2 minute rest after 600, and 1 minute rest after 400. I tried to go at 5:45 pace since that is a good goal for my 5k pace for the season. The second lap I went around 5:15 pace. I got a little tired so I decided to go at 5:45 pace for the shorter stuff as well. Lap 3-5 was at a perfect pace. I didn't go nearly as hard as I do during the season. It was hard, but not super hard. I got some quick stuff in to get some turnover and help me be ready to get a fairly quick 5k early in the season. There was definitely something left after the workout. Overall, I thought the workout went well. Good workout that got me tired, but didn't kill my anaerobic system too much.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 3.56 Miles | 22:33 | |||
| 0.57 Miles | 5:27 | 9:33 / Mile | Warmup | Saucony Kinvara 5 Blue |
| 0.6 Miles | 3:29 | 5:48 / Mile | Speed | Saucony Kinvara 5 Blue |
| 0.35 Miles | 1:55 | 5:28 / Mile | Speed | Saucony Kinvara 5 Blue |
| 0.23 Miles | 1:13 | 5:17 / Mile | Speed | Saucony Kinvara 5 Blue |
| 0.61 Miles | 3:32 | 5:47 / Mile | Speed | Saucony Kinvara 5 Blue |
| 0.36 Miles | 2:04 | 5:44 / Mile | Speed | Saucony Kinvara 5 Blue |
| 0.23 Miles | 1:21 | 5:52 / Mile | Speed | Saucony Kinvara 5 Blue |
| 0.61 Miles | 3:32 | 5:47 / Mile | Speed | Saucony Kinvara 5 Blue |