View Workout (Michael O'Brian)
8x4min
September 22, 2009 (Afternoon)
Exercise Type: Run
Weather: Cloudy, Warm
Comments:
WCCSP: electric box, hard left onto 8k at dirt road, thru the roller coaster, into tunnel.
8x 4min (1st 4 even paced [3min jog recov], last 4 cutdowns by 5sec ea. [4min recov]).
felt okay in beginning, better as they got faster
back of right knee tightened up on last 2.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 12.0 Miles | 1:24:30 | |||
| 2.0 Miles | 14:30 | 7:14 / Mile | Warmup | Nike Structure Triax+ 12, II |
| 8.0 Miles | 56:00 | 6:59 / Mile | Interval | Nike Structure Triax+ 12, II |
| 2.0 Miles | 14:00 | 6:59 / Mile | Cooldown | Nike Structure Triax+ 12, II |