View Workout (Jake Avery)
Tempo workout at the golf course
April 9, 2015 (Morning)
Exercise Type: Run
Comments:
Workout was
3' on/30" jog x 6
Then
30"on/1'30" jog x 4
The mileage for the workout was guessed based on our pace. We did a team warmup then we did a second warmup for our workout at the golf course. During the workout I felt great and pushed the pace a little bit. On the 30 second sprints I took it a little slower and workout on my form. We had a 1 min 30 sec jog for our recovery for those(represented by the 6 mins at the bottom) Then I did a cool down back to the high school and stretched.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.51 Miles | 57:30 | |||
| 1.0 Miles | Warmup | New Balance 1500v1 | ||
| 2.15 Miles | 17:00 | 7:54 / Mile | Easy | New Balance 1500v1 |
| 0.56 Miles | 3:00 | 5:21 / Mile | Tempo | New Balance 1500v1 |
| 100.0 Meters | 0:30 | 8:02 / Mile | Recovery | New Balance 1500v1 |
| 0.56 Miles | 3:00 | 5:21 / Mile | Tempo | New Balance 1500v1 |
| 100.0 Meters | 0:30 | 8:02 / Mile | Recovery | New Balance 1500v1 |
| 0.56 Miles | 3:00 | 5:21 / Mile | Tempo | New Balance 1500v1 |
| 100.0 Meters | 0:30 | 8:02 / Mile | Recovery | New Balance 1500v1 |
| 0.56 Miles | 3:00 | 5:21 / Mile | Tempo | New Balance 1500v1 |
| 100.0 Meters | 0:30 | 8:02 / Mile | Recovery | New Balance 1500v1 |
| 0.56 Miles | 3:00 | 5:21 / Mile | Tempo | New Balance 1500v1 |
| 100.0 Meters | 0:30 | 8:02 / Mile | Recovery | New Balance 1500v1 |
| 0.56 Miles | 3:00 | 5:21 / Mile | Tempo | New Balance 1500v1 |
| 200.0 Meters | 0:30 | 4:01 / Mile | Speed | New Balance 1500v1 |
| 200.0 Meters | 0:30 | 4:01 / Mile | Speed | New Balance 1500v1 |
| 200.0 Meters | 0:30 | 4:01 / Mile | Speed | New Balance 1500v1 |
| 200.0 Meters | 0:30 | 4:01 / Mile | Speed | New Balance 1500v1 |
| 0.75 Miles | 6:00 | 7:59 / Mile | Recovery | New Balance 1500v1 |
| 1.44 Miles | 12:00 | 8:19 / Mile | Cooldown | New Balance 1500v1 |