View Workout (Jake Avery)
Run up through Cornell
March 16, 2015 (Morning)
Exercise Type: Run
Comments:
We started off today with a team warmup of 1 mile which was new since normally the team hasn't really warmed up together yet but it was nice out like 55 degrees so we went out there. After the warmup we did team stretching. After that a group of the varsity guys from cross, Me Dan Hunter Niall Lucas Silas and Neil decided to go up through Cornell. We did a loop and back down. We got back to IHS and we did 8 progressive 100's with a jog back (which is the 800m rest at the bottom). Me Neil and Dan did the 100s together. Then we went inside and did some upper body lifting and a good amount of abs. Finally me and Dan took a 20 min icebath, and went over our goals. I'm gonna start focusing on all the little things from now on.
Goals for times this year:
Mile: 4:25-4:30
2 mile: 9:45-Under 9:40
800: 1:58-1:59
I know this sounds crazy for me to do these things as a sophomore but I definitely believe I can reach these goals.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.36 Miles | 52:01 | |||
| 1.0 Miles | 7:56 | 7:56 / Mile | Warmup | New Balance 1500v1 |
| 5.37 Miles | 41:48 | 7:47 / Mile | Easy | New Balance 1500v1 |
| 100.0 Meters | 0:17 | 4:33 / Mile | Speed | New Balance 1500v1 |
| 100.0 Meters | 0:17 | 4:33 / Mile | Speed | New Balance 1500v1 |
| 100.0 Meters | 0:18 | 4:49 / Mile | Speed | New Balance 1500v1 |
| 100.0 Meters | 0:17 | 4:33 / Mile | Speed | New Balance 1500v1 |
| 100.0 Meters | 0:18 | 4:49 / Mile | Speed | New Balance 1500v1 |
| 100.0 Meters | 0:17 | 4:33 / Mile | Speed | New Balance 1500v1 |
| 100.0 Meters | 0:17 | 4:33 / Mile | Speed | New Balance 1500v1 |
| 100.0 Meters | 0:16 | 4:17 / Mile | Speed | New Balance 1500v1 |
| 800.0 Meters | Recovery | New Balance 1500v1 |