View Workout (Stephen McKeon)
WOL track
September 15, 2016 (Morning)
Exercise Type: Run
Comments:
Warmup, dynamics
4x 5 min runs, 3 min easy jog and get water between each.
5 mins are 30 sec easy, 30 hard at about what you would do if just running a mile. Tom blew whitsle every 30 secs
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.59 Miles | 43:33 | |||
| 1.63 Miles | 16:07 | 9:53 / Mile | Warmup | |
| 0.6 Miles | 5:00 | 8:20 / Mile | ||
| 0.12 Miles | 1:25 | 11:48 / Mile | ||
| 0.61 Miles | 5:00 | 8:11 / Mile | ||
| 0.12 Miles | 1:24 | 11:40 / Mile | ||
| 0.6 Miles | 5:00 | 8:20 / Mile | ||
| 0.12 Miles | 1:37 | 13:28 / Mile | ||
| 0.6 Miles | 5:00 | 8:20 / Mile | ||
| 0.19 Miles | 3:00 | 15:47 / Mile |