View Workout (Stephen Rossettie)
getting back into the speed workouts
November 9, 2009 (Afternoon)
Exercise Type: Run
Weather: warm
Comments:
we did a 10 min warmup and then 4*400 meter intervals trying to hit 1:18 and 4*200 meter intevals trying for 39 seconds. after that i did a very short cooldown
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 2.91 Miles | 19:35 | |||
| 1.2 Miles | 10:03 | 8:22 / Mile | Warmup | white saucany |
| 200.0 Meters | 0:37 | 4:57 / Mile | Interval | white saucany |
| 200.0 Meters | 0:33 | 4:25 / Mile | Interval | white saucany |
| 200.0 Meters | 0:34 | 4:33 / Mile | Interval | white saucany |
| 400.0 Meters | 1:22 | 5:29 / Mile | Interval | white saucany |
| 400.0 Meters | 1:18 | 5:13 / Mile | Interval | white saucany |
| 400.0 Meters | 1:16 | 5:05 / Mile | Interval | white saucany |
| 400.0 Meters | 1:15 | 5:01 / Mile | Interval | white saucany |
| 200.0 Meters | 0:34 | 4:33 / Mile | Interval | white saucany |
| 345.0 Meters | 2:03 | 9:33 / Mile | Cooldown | white saucany |