View Workout (Jake Avery)
4 minute tempo workout
March 31, 2015 (Night)
Exercise Type: Run
Comments:
Had to run late at night again since I was in Miami for the day and had no running clothes whatsoever. It was about 9 pm when I started. I felt good in the cooldown so I knew it was gonna be a good workout. I started it a little slow, but after each rep I pushed the pace and went further. I could tell that I was working hard because I was breathing pretty heavily. But I felt strong in the workout, the main thing I focused on was form, specifically foot planting, knee drive, and arm swing. This kept me preoccupied and the workout flew by. I did some stretching and rolling afterwards. Can't want for race season to start.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.11 Miles | 46:20 | |||
| 1.59 Miles | 12:37 | 7:56 / Mile | Warmup | New Balance 1500v1 |
| 0.74 Miles | 4:00 | 5:24 / Mile | Tempo | New Balance 1500v1 |
| 100.0 Meters | 0:30 | 8:02 / Mile | Recovery | New Balance 1500v1 |
| 0.75 Miles | 4:00 | 5:19 / Mile | Tempo | New Balance 1500v1 |
| 100.0 Meters | 0:30 | 8:02 / Mile | Recovery | New Balance 1500v1 |
| 0.75 Miles | 4:00 | 5:19 / Mile | Tempo | New Balance 1500v1 |
| 100.0 Meters | 0:30 | 8:02 / Mile | Recovery | New Balance 1500v1 |
| 0.78 Miles | 4:00 | 5:07 / Mile | Tempo | New Balance 1500v1 |
| 100.0 Meters | 0:30 | 8:02 / Mile | Recovery | New Balance 1500v1 |
| 0.8 Miles | 4:00 | 4:59 / Mile | Tempo | New Balance 1500v1 |
| 1.45 Miles | 11:43 | 8:04 / Mile | Cooldown | New Balance 1500v1 |