August 16, 2014 (Morning)
Exercise Type: Run
Weather: overcast, varying temperatures depending on which side of the Lake you were on
Comments:
25' warm up
drills and strides
2 X 90"/90", 4 X 1'/1', 4 X 30"/30", 4 X 15"/15"
20' cool down
I had some delays getting outside (most likey because of the feed of India Gate I had the night before) so I set out thinking I'd run 50' easy.
But then I bumped into JK and J-EK down by the stadium and so I eagarly agreed to join them for the workout. JK had issues and dropped out after the first interval. That left J-EK and myself to do this ourselves. I was surprised by how fast he was; although he's in spectacular shape so I probably shouldn't have been. I felt fine too and was moving smoothly and recovering nicely.
Sidenote: I still managed to get to the Portugal Cove Regatta for 3 but finals were delayed anyway.
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
15.4 Kilometers | 1:05:15 | |||
5.8 Kilometers | 25:27 | 4:23 / Kilometer | Warmup | |
0.2 Kilometers | 0:30 | 2:30 / Kilometer | ||
5.0 Kilometers | 20:00 | 4:00 / Kilometer | Fartlek | |
4.4 Kilometers | 19:18 | 4:23 / Kilometer | Cooldown |