View Workout (Josh MacDonald)
speed work
July 31, 2015 (Morning)
Exercise Type: Run
Weather: 72
Comments:
WU - 2.5miles - 16:30
4x1k + 4x400m (sub40sec/sub 30sec)
w/ 400m jog rest of 2min
2:57, 2:55, 2:53, 2:51
37/30= 67
35/30= 65
33/30= 63
32/30= 62
CD - 2.5miles 14:30
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.49 Miles | 1:05:53 | |||
| 2.5 Miles | 16:30 | 6:36 / Mile | Warmup | Nike Lunarglide 6 |
| 1.0 Kilometers | 2:57 | 4:44 / Mile | Interval | Nike Lunarglide 6 |
| 1.0 Kilometers | 2:55 | 4:41 / Mile | Interval | Nike Lunarglide 6 |
| 1.0 Kilometers | 2:53 | 4:38 / Mile | Interval | Nike Lunarglide 6 |
| 1.0 Kilometers | 2:51 | 4:35 / Mile | Interval | Nike Lunarglide 6 |
| 0.25 Miles | 1:07 | 4:28 / Mile | Speed | Nike Lunarglide 6 |
| 0.25 Miles | 1:05 | 4:20 / Mile | Speed | Nike Lunarglide 6 |
| 0.25 Miles | 1:03 | 4:12 / Mile | Speed | Nike Lunarglide 6 |
| 0.25 Miles | 1:02 | 4:08 / Mile | Speed | Nike Lunarglide 6 |
| 2.0 Miles | 16:00 | 7:59 / Mile | Recovery | Nike Lunarglide 6 |
| 2.5 Miles | 17:30 | 7:00 / Mile | Cooldown | Nike Lunarglide 6 |