View Workout (Darren Parker)
The "Mill"
November 9, 2009 (Afternoon)
Exercise Type: Other
Comments:
10 minute warmup, 11 x 30 sec. sprints to 7.1mph, back to 135bpm in 20 minutes, 20 minutes @ 3.5mph (2.5% incline), two sets side steps for 30 sec., 5 minute cool down
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 3.6 Miles | 55:00 | |||
| 0.46 Miles | 10:00 | 21:44 / Mile | Warmup | Asics |
| 2.91 Miles | 40:00 | 13:44 / Mile | Interval | Asics |
| 0.23 Miles | 5:00 | 21:44 / Mile | Cooldown | Asics |