View Workout (Jake Avery)
Workout
April 16, 2015 (Morning)
Exercise Type: Run
Comments:
Didn't have watch so mileage is based on pace.
The workout was:
5x3 minute tempos with a 30 second jog in between(represented by 0.25 miles)
Then 8x200 with a 200 meter recovery at 1600 m pace(I was lazy so I condensed it into 1600 meters)
The 200's were a average of about 34 seconds. I was feeling good and I wanted to see where the guys were at so I pushed them a little in the 3 minute tempos we did these at the golf course. The 200s I tried to take a little more relaxed then I did a nice easy boynton mile afterwards. When I got home I took a good 20-25 minute ice bath. and stretched and rolled thoroughly.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.04 Miles | 1:01:31 | |||
| 2.25 Miles | 17:00 | 7:33 / Mile | Warmup | New Balance 1500v1 |
| 0.56 Miles | 3:00 | 5:21 / Mile | Tempo | New Balance 1500v1 |
| 0.56 Miles | 3:00 | 5:21 / Mile | Tempo | New Balance 1500v1 |
| 0.56 Miles | 3:00 | 5:21 / Mile | Tempo | New Balance 1500v1 |
| 0.56 Miles | 3:00 | 5:21 / Mile | Tempo | New Balance 1500v1 |
| 0.56 Miles | 3:00 | 5:21 / Mile | Tempo | New Balance 1500v1 |
| 0.25 Miles | 4:00 | 16:00 / Mile | Recovery | New Balance 1500v1 |
| 0.75 Miles | 5:00 | 6:39 / Mile | Easy | New Balance 1500v1 |
| 1600.0 Meters | 4:31 | 4:32 / Mile | Speed | New Balance 1500v1 |
| 1600.0 Meters | 8:00 | 8:02 / Mile | Recovery | New Balance 1500v1 |
| 1.0 Miles | 8:00 | 8:00 / Mile | Cooldown | New Balance 1500v1 |