View Workout (Chris Kelly)
The Lone Wolf
October 14, 2009 (Morning)
Exercise Type: Run
Comments:
Had to run the workout alone today because me and Meghan had our 6:30 lab. The workout was solid. Coach gave me 3:20 to 3:25 to shoot for in the thousands and I hit that easily. I really felt comfortable at that pace. Comfortably hard. I just tried to contrlo the pace and feel what its going to be like running faster than that Saturday I think I definitly can if the course is fast. I'm figuring about a 350 jog for the rest because being by myself I did 2:30 rest between each not knowing it probably should have been just a 200 jog.But all in all a great tune up workout before this weekend. Hoping to run real fast and enjoy some amazing weather (NOT).
Workout format: 8x1000 on track with 2:30 rest pace between 3:20 and 3:25.
Splits from workout: 3:18, 3:21, 3:18, 3:20, 3:19, 3:21, 3:19, 3:15
Static 1 and Coach's circutx15 after. Ibis and 3x15 dips later
Resting Heart Rate: 48
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.84 Miles | 1:20:23 | |||
| 2.0 Miles | 16:09 | 8:04 / Mile | Warmup | Brooks Adrinaline 8 |
| 10450.0 Meters | 44:42 | 6:53 / Mile | Interval | Brooks Adrinaline 8 |
| 2.35 Miles | 19:32 | 8:18 / Mile | Cooldown | Brooks Adrinaline 8 |