View Workout (Ben Gochanour)
Speed
May 12, 2017 (Morning)
Exercise Type: Run
Comments:
2x3 min at CV (2:46 per 800) 200m recoveries
2x800 at VO2 (2:32 goal, equal time recoveries)
2x400 at goal mile pace (1:11) with 2 min recoveries
1x200 at goal 800 pace (:32)
Recovery jogging lumped together at bottom of page, splits were right on
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.75 Miles | 36:10 | |||
| 800.0 Meters | 3:38 | 7:18 / Mile | Warmup | |
| 875.0 Meters | 3:00 | 5:31 / Mile | ||
| 875.0 Meters | 3:00 | 5:31 / Mile | ||
| 800.0 Meters | 2:31 | 5:03 / Mile | ||
| 800.0 Meters | 2:31 | 5:03 / Mile | ||
| 400.0 Meters | 1:10 | 4:41 / Mile | ||
| 400.0 Meters | 1:11 | 4:45 / Mile | ||
| 200.0 Meters | 0:32 | 4:17 / Mile | ||
| 0.75 Miles | 11:00 | 14:39 / Mile | ||
| 0.8 Miles | 7:37 | 9:31 / Mile | Cooldown |