View Workout (Stephen McKeon)
WOL at Hoggard track
January 15, 2015 (Morning)
Exercise Type: Run
Weather: 48 windy
Comments:
Warmup, dynamics
10 mins hitting 2:10-2:15 on 400s
3 lap progression
Fast 400
6 mins a little faster than the 10 min run
4 mins
2 mins
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.55 Miles | 47:53 | |||
| 1.85 Miles | 17:16 | 9:19 / Mile | Warmup | |
| 1.19 Miles | 10:00 | 8:24 / Mile | ||
| 0.79 Miles | 6:38 | 8:23 / Mile | ||
| 0.26 Miles | 2:01 | 7:45 / Mile | ||
| 0.72 Miles | 6:00 | 8:19 / Mile | ||
| 0.48 Miles | 4:00 | 8:20 / Mile | ||
| 0.26 Miles | 1:58 | 7:33 / Mile |