View Workout (Jake Avery)
Speed work
April 22, 2017 (Morning)
Exercise Type: Run
Comments:
Today's workout was a ladder workout from 100 to 200 working from 1600 pace to 400 pace or basically adding a second on each time. I and Xander did it together. He was only a second behind each time and really killed the workout. the first few felt pretty easy but by the end, we were really working. Hit all my times head on and the last one was a second quick. Finished the last 200 in 25 which got me hyped. Xander closed in 26. Good workout, that really got me feeling confident about my speed. Recovery is at the end, we just jogged back each time.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.82 Miles | 43:50 | |||
| 3.65 Miles | 25:00 | 6:50 / Mile | Warmup | Brooks Launch 4 |
| 200.0 Meters | Brooks Launch 4 | |||
| 100.0 Meters | 0:16 | 4:17 / Mile | Brooks Launch 4 | |
| 110.0 Meters | 0:17 | 4:08 / Mile | Brooks Launch 4 | |
| 120.0 Meters | 0:18 | 4:01 / Mile | Brooks Launch 4 | |
| 130.0 Meters | 0:19 | 3:55 / Mile | Brooks Launch 4 | |
| 140.0 Meters | 0:20 | 3:49 / Mile | Brooks Launch 4 | |
| 150.0 Meters | 0:21 | 3:45 / Mile | Brooks Launch 4 | |
| 160.0 Meters | 0:22 | 3:41 / Mile | Brooks Launch 4 | |
| 170.0 Meters | 0:23 | 3:37 / Mile | Brooks Launch 4 | |
| 180.0 Meters | 0:24 | 3:34 / Mile | Brooks Launch 4 | |
| 190.0 Meters | 0:25 | 3:31 / Mile | Brooks Launch 4 | |
| 200.0 Meters | 0:25 | 3:21 / Mile | Brooks Launch 4 | |
| 1650.0 Meters | Brooks Launch 4 | |||
| 2.0 Miles | 15:00 | 7:29 / Mile | Cooldown | Brooks Launch 4 |