View Workout (Ryan Teigen)
4x4 Lap Workout at Scheel's
January 28, 2016 (Morning)
Exercise Type: Run
Comments:
Did a 30 minute shakeout at School before I went over to Power. Then I did a 4 lap warmup, with strides and drills, followed by 4x4@ 5:45 pace. Four laps is just under 1200 meters. Felt really smooth. I didn't want to kill it because I'm racing a 3k on Saturday, so it was a really nice tuneup. 10 minute cooldown afterwards
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.2 Miles | 1:02:14 | |||
| 4.0 Miles | 30:00 | 7:29 / Mile | Warmup | Nike Zoom Structures 18-Black |
| 0.74 Miles | 5:00 | 6:45 / Mile | Easy | Nike Zoom Structures 18-Black |
| 0.74 Miles | 4:18 | 5:48 / Mile | Interval | Nike Zoom Structures 18-Black |
| 0.74 Miles | 4:16 | 5:45 / Mile | Interval | Nike Zoom Structures 18-Black |
| 0.74 Miles | 4:21 | 5:52 / Mile | Interval | Nike Zoom Structures 18-Black |
| 0.74 Miles | 4:19 | 5:50 / Mile | Interval | Nike Zoom Structures 18-Black |
| 1.5 Miles | 10:00 | 6:39 / Mile | Cooldown | Nike Zoom Structures 18-Black |