View Workout (Stephen Rossettie)
hard pyramid intervals
October 13, 2009 (Afternoon)
Exercise Type: Run
Weather: cold and windy!!!
Comments:
we did a warmup, then we started our pyramid of intervals. i went with the varsity boys. we did 2 by 400m with a minute break between, then 2 by 800m with two min between. then we did 3 by 1000m thresholds with one min between. then 2 more 800s and 2 more 400s. after that i went on a hort cooldown. my legs were stiff today. my heel did not hurt much, but my legs were frozen, my breathing was hard, and i wasnt very mentally prepared today. i had gel heel pads in for a while, but i took them out and felt better running without them.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.75 Miles | 52:53 | |||
| 2.2 Miles | 18:35 | 8:26 / Mile | Warmup | green nike zoom |
| 1000.0 Meters | 3:57 | 6:21 / Mile | Interval | green nike zoom |
| 400.0 Meters | 1:17 | 5:09 / Mile | Interval | green nike zoom |
| 1000.0 Meters | 3:54 | 6:16 / Mile | Interval | green nike zoom |
| 800.0 Meters | 3:02 | 6:06 / Mile | Interval | green nike zoom |
| 800.0 Meters | 3:03 | 6:08 / Mile | Interval | green nike zoom |
| 400.0 Meters | 1:23 | 5:33 / Mile | Interval | green nike zoom |
| 400.0 Meters | 1:20 | 5:21 / Mile | Interval | green nike zoom |
| 800.0 Meters | 2:56 | 5:54 / Mile | Interval | green nike zoom |
| 800.0 Meters | 3:00 | 6:02 / Mile | Interval | green nike zoom |
| 400.0 Meters | 1:34 | 6:18 / Mile | Interval | green nike zoom |
| 1000.0 Meters | 3:51 | 6:11 / Mile | Interval | green nike zoom |
| 0.7 Miles | 5:01 | 7:10 / Mile | Cooldown | green nike zoom |