View Workout (Joshua Olsen)
Hill/Track Workout
August 4, 2009 (Morning)
Exercise Type: Run
Weather: HOt
Comments:
3 mile warmup
7 total hills at Litchfields course.
2 up the side we go up in the race, 2 on the other side, 2 on the first side again, the finished fast on the back side... 1st hill is about 600m and the second is about 500m.
ran 1.5 to track and did 4 400s with 200 rest.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 11.2 Miles | 1:11:29 | |||
| 3.0 Miles | 20:00 | 6:40 / Mile | Warmup | New Balance 904 |
| 0.17 Miles | 1:00 | 5:42 / Mile | Recovery | Asics Hyperspeed 2 |
| 0.25 Miles | 1:06 | 4:24 / Mile | Interval | Asics Hyperspeed 2 |
| 0.17 Miles | 1:00 | 5:42 / Mile | Recovery | Asics Hyperspeed 2 |
| 0.25 Miles | 1:04 | 4:16 / Mile | Interval | Asics Hyperspeed 2 |
| 4.0 Miles | 26:00 | 6:29 / Mile | Hills | New Balance 904 |
| 1.5 Miles | 10:00 | 6:39 / Mile | Recovery | New Balance 904 |
| 0.25 Miles | 1:11 | 4:44 / Mile | Interval | Asics Hyperspeed 2 |
| 0.17 Miles | 1:00 | 5:42 / Mile | Recovery | Asics Hyperspeed 2 |
| 0.17 Miles | 1:00 | 5:42 / Mile | Recovery | Asics Hyperspeed 2 |
| 0.25 Miles | 1:08 | 4:32 / Mile | Interval | Asics Hyperspeed 2 |
| 1.0 Miles | 7:00 | 7:00 / Mile | Cooldown | New Balance 904 |