View Workout (Austin Lamb)
Rhythm Pyramid
November 16, 2016 (Afternoon)
Exercise Type: Run
Weather: 50s, rainy for second half
Comments:
My speed is really crap, at least for now. But hey, first off-season workout in the books.
Played basketball for about 30 minutes, then ran from my house on West Hill to IHS, where I did a speed/rhythm workout that I kind of designed myself, though I'm probably not the first to do something like this. The track wasn't very lit (by lit, I mean amount of light), and I was the only one there, which was cool I guess. The workout felt good; I'm not used to doing workouts with really short distances like this. But I need to improve my speed and quickness. I did it pyramid style, and instead of resting I did an easy pace between each fast pace rep, like the rhythm 200s. I then ran back home, and over a mile up Elm St, so I logged it as hills. My GPS watch was being annoying during the workout. I guess I have to press the lap button twice to start a new lap, so the times got slightly messed up, but they're pretty accurate. I then did some lifting and abs when I got home.
On a slightly unrelated note, I think I lost a few pounds over the course of the XC season. I'm now under 100 lbs. (hey Ben).
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.18 Miles | 1:12:03 | |||
| 3.47 Miles | 29:07 | 8:23 / Mile | Warmup | New Balance 980 Boracay Yellow/Blue M9.5 |
| 300.0 Meters | 1:35 | 8:29 / Mile | Easy | New Balance 980 Boracay Yellow/Blue M9.5 |
| 100.0 Meters | 0:21 | 5:37 / Mile | Speed | New Balance 980 Boracay Yellow/Blue M9.5 |
| 200.0 Meters | 1:10 | 9:23 / Mile | Recovery | New Balance 980 Boracay Yellow/Blue M9.5 |
| 200.0 Meters | 0:50 | 6:42 / Mile | Speed | New Balance 980 Boracay Yellow/Blue M9.5 |
| 100.0 Meters | 0:30 | 8:02 / Mile | Recovery | New Balance 980 Boracay Yellow/Blue M9.5 |
| 300.0 Meters | 1:13 | 6:31 / Mile | Speed | New Balance 980 Boracay Yellow/Blue M9.5 |
| 200.0 Meters | 1:09 | 9:15 / Mile | Recovery | New Balance 980 Boracay Yellow/Blue M9.5 |
| 200.0 Meters | 0:48 | 6:26 / Mile | Speed | New Balance 980 Boracay Yellow/Blue M9.5 |
| 300.0 Meters | 1:39 | 8:51 / Mile | Recovery | New Balance 980 Boracay Yellow/Blue M9.5 |
| 100.0 Meters | 0:20 | 5:21 / Mile | Speed | New Balance 980 Boracay Yellow/Blue M9.5 |
| 2.18 Miles | 20:01 | 9:10 / Mile | Easy | New Balance 980 Boracay Yellow/Blue M9.5 |
| 1.29 Miles | 13:20 | 10:20 / Mile | Hills | New Balance 980 Boracay Yellow/Blue M9.5 |