View Workout (Riley VanPelt)
I Gotta Go To Work
August 16, 2017 (Afternoon)
Exercise Type: Run
Weather: Low 80s to High 70s
Comments:
As mediocre high school sensation, Seth Hirsch once said "I gotta go to work"... or was it Jay Bilas?
Today I did a workout of 2.3 mile warmup, 2x4min hard with 3 min jog, 3x3min hard with 2 min jog, 2x2min hard with 1 minute jog, and a 2 mile cool down. I did this at Mcdonald School around the football hill and up the hill. I did an extended version of the club's workout course. Some intervals had more uphill and some had more downhill, but I'm super happy with the pace. It was mostly pretty consistently between the 5:20s and 5:30 which would be solid 5k pace on this turf.
I also felt pretty good the entire way through. Though halfway through the 3 mins i got a bit gassy and tired, I feel like i pushed well and had a great workout. Very happy with it.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.87 Miles | 1:05:05 | |||
| 2.36 Miles | 16:01 | 6:47 / Mile | Warmup | Brooks Ghost 9 |
| 0.75 Miles | 4:01 | 5:21 / Mile | Interval | Nike Zoom Rivals XC |
| 0.75 Miles | 4:01 | 5:21 / Mile | Interval | Nike Zoom Rivals XC |
| 0.56 Miles | 3:00 | 5:21 / Mile | Interval | Nike Zoom Rivals XC |
| 0.54 Miles | 3:01 | 5:35 / Mile | Interval | Nike Zoom Rivals XC |
| 0.54 Miles | 3:00 | 5:33 / Mile | Interval | Nike Zoom Rivals XC |
| 0.38 Miles | 2:01 | 5:18 / Mile | Interval | Nike Zoom Rivals XC |
| 0.38 Miles | 2:00 | 5:15 / Mile | Interval | Nike Zoom Rivals XC |
| 1.6 Miles | 13:00 | 8:07 / Mile | Recovery | Nike Zoom Rivals XC |
| 2.01 Miles | 15:00 | 7:27 / Mile | Cooldown | Brooks Ghost 9 |