View Workout (Ben Gochanour)
4x400 at goal mile pace, 4x100m flat sprints
April 14, 2017 (Morning)
Exercise Type: Run
Comments:
Goal pace 1:11 (4:44/mi)
1 min recoveries
4x100m flat sprints had a 300m walk as recovery
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 3.43 Miles | 24:18 | |||
| 0.5 Miles | 4:00 | 8:00 / Mile | Warmup | |
| 400.0 Meters | 1:11 | 4:45 / Mile | ||
| 400.0 Meters | 1:10 | 4:41 / Mile | ||
| 400.0 Meters | 1:11 | 4:45 / Mile | ||
| 400.0 Meters | 1:11 | 4:45 / Mile | ||
| 0.5 Miles | 4:00 | 8:00 / Mile | ||
| 300.0 Meters | 3:00 | 16:05 / Mile | ||
| 0.25 Miles | 0:52 | 3:28 / Mile | ||
| 1.0 Miles | 7:43 | 7:43 / Mile | Cooldown |