View Workout (Jake Avery)
Speed workout at IHS
March 13, 2015 (Morning)
Exercise Type: Run
Comments:
Nice easy speed workout today. We did another easy-faster-tempo warmup through fall creek. Then we did our workout on the sidewalk beside the track. We did 250 once then 2 200's and 4 100's with full rest in between. I mostly ran with Cole including our jogging recoveries since no one else really felt like doing a jogging recovery. On our last 100 me Niall and Cole had a 100 meter race and Niall won by only a little I got him next time. Then I did abs and upper body lifting in the gym.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.73 Miles | 59:37 | |||
| 1.3 Miles | 10:00 | 7:41 / Mile | Warmup | New Balance 1500v1 |
| 0.74 Miles | 5:00 | 6:45 / Mile | Cruise | New Balance 1500v1 |
| 0.9 Miles | 5:00 | 5:33 / Mile | Tempo | New Balance 1500v1 |
| 250.0 Meters | 0:39 | 4:11 / Mile | Speed | New Balance 1500v1 |
| 0.54 Miles | 5:00 | 9:15 / Mile | Recovery | New Balance 1500v1 |
| 200.0 Meters | 0:31 | 4:09 / Mile | Speed | New Balance 1500v1 |
| 0.61 Miles | 5:00 | 8:11 / Mile | Recovery | New Balance 1500v1 |
| 200.0 Meters | 0:30 | 4:01 / Mile | Speed | New Balance 1500v1 |
| 0.59 Miles | 5:00 | 8:28 / Mile | Recovery | New Balance 1500v1 |
| 100.0 Meters | 0:14 | 3:45 / Mile | Speed | New Balance 1500v1 |
| 0.25 Miles | 3:00 | 11:59 / Mile | Recovery | New Balance 1500v1 |
| 100.0 Meters | 0:15 | 4:01 / Mile | Speed | New Balance 1500v1 |
| 0.28 Miles | 3:00 | 10:42 / Mile | Recovery | New Balance 1500v1 |
| 100.0 Meters | 0:15 | 4:01 / Mile | Speed | New Balance 1500v1 |
| 0.24 Miles | 3:00 | 12:29 / Mile | Recovery | New Balance 1500v1 |
| 100.0 Meters | 0:13 | 3:29 / Mile | Speed | New Balance 1500v1 |
| 1.63 Miles | 13:00 | 7:58 / Mile | Cooldown | New Balance 1500v1 |