View Workout (Stephen McKeon)
Christmas track with WOL
December 21, 2015 (Night)
Exercise Type: Run
Weather: 60
Comments:
12days of Christmas
1200, 1100, 1000, 900, 800, 600, 400, 200
Ab work, crunches, inch worms, push-ups, bridges, planks, things I hate and more in between each run. Dropped us to lower #s because we were slower and everyone was finishing. Get a little faster after the first 2 rounds.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.18 Miles | 46:45 | |||
| 0.56 Miles | 5:37 | 10:01 / Mile | Warmup | |
| 0.79 Miles | 7:16 | 9:11 / Mile | ||
| 0.73 Miles | 6:41 | 9:09 / Mile | ||
| 0.65 Miles | 6:01 | 9:15 / Mile | ||
| 0.6 Miles | 5:19 | 8:51 / Mile | ||
| 0.52 Miles | 4:31 | 8:41 / Mile | ||
| 0.4 Miles | 3:22 | 8:24 / Mile | ||
| 0.27 Miles | 2:04 | 7:39 / Mile | ||
| 0.14 Miles | 0:54 | 6:25 / Mile | ||
| 0.52 Miles | 5:00 | 9:36 / Mile | Cooldown |