View Workout (Austin Lamb)
Workout Wednesday (.2 Mile Pickups)
February 1, 2017 (Afternoon)
Exercise Type: Run
Weather: 20s
Comments:
I continued the workout that I designed last Wednesday, and did today too. Running to the IHS track from my house is about 3.5 miles, so I sometimes don't have enough time to get in a workout there and run back home. What I did today was at Cass Park from my house. I pretty much did a fartlek during a run, but made sure to pick up the pace during the .2 mile intervals. I'm still not where I need to be with regards to speed, and I definitely don't run as fast by myself as I did during our XC workouts. The paces are not all quite accurate because I didn't do it in meters, so the distances aren't as exact, or to the hundredth or thousandth place.Got back home and did some abs (50 leg lifts, 100 total cherry-pickers), watched a great SU basketball game, and then did 50 calf raises and 32 push-ups before bed.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.11 Miles | 51:33 | |||
| 2.0 Miles | 16:55 | 8:27 / Mile | Warmup | Mizuno Wave Rider 20 Blue/Red M9.5 |
| 0.2 Miles | 1:24 | 6:59 / Mile | Speed | Mizuno Wave Rider 20 Blue/Red M9.5 |
| 0.8 Miles | 6:57 | 8:41 / Mile | Recovery | Mizuno Wave Rider 20 Blue/Red M9.5 |
| 0.21 Miles | 1:28 | 6:59 / Mile | Speed | Mizuno Wave Rider 20 Blue/Red M9.5 |
| 0.79 Miles | 7:01 | 8:52 / Mile | Recovery | Mizuno Wave Rider 20 Blue/Red M9.5 |
| 0.2 Miles | 1:20 | 6:39 / Mile | Speed | Mizuno Wave Rider 20 Blue/Red M9.5 |
| 0.8 Miles | 7:20 | 9:09 / Mile | Recovery | Mizuno Wave Rider 20 Blue/Red M9.5 |
| 0.2 Miles | 1:21 | 6:44 / Mile | Speed | Mizuno Wave Rider 20 Blue/Red M9.5 |
| 0.91 Miles | 7:47 | 8:33 / Mile | Cooldown | Mizuno Wave Rider 20 Blue/Red M9.5 |