December 1, 2009 (Night)
Exercise Type: Run
Comments:
2.5 opwarmen
500sn : 1.49 => 16.513
400sn : 1.25 => 16.941
300sn : 0.58 => 18.620
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500sn : 1.44 => 17.307
400sn : 1.22 => 17.560
300sn : 0.57 => 18.947
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500sn : 1.39 => 18.181
400sn : 1.21 => 17.777
300sn : 0.53 => 20.377
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1200m uitlopen
Distance | Duration | Pace | HR Avg | HR Max | Interval Type | Shoes |
---|---|---|---|---|---|---|
9.3 Kilometers | 56:38 | |||||
2.5 Kilometers | 16:30 | 6:36 / Kilometer | 139 | 139 | Warmup | Brooks Adrenaline 9GTS |
400.0 Meters | 4:00 | 10:00 / Kilometer | 144 | Recovery | Brooks Adrenaline 9GTS | |
300.0 Meters | 0:57 | 3:10 / Kilometer | 168 | 177 | Speed | Brooks Adrenaline 9GTS |
500.0 Meters | 1:44 | 3:28 / Kilometer | 168 | 178 | Speed | Brooks Adrenaline 9GTS |
400.0 Meters | 4:00 | 10:00 / Kilometer | 148 | Recovery | Brooks Adrenaline 9GTS | |
200.0 Meters | 2:00 | 10:00 / Kilometer | 149 | Recovery | Brooks Adrenaline 9GTS | |
500.0 Meters | 1:39 | 3:18 / Kilometer | 169 | 177 | Speed | Brooks Adrenaline 9GTS |
400.0 Meters | 1:22 | 3:25 / Kilometer | 167 | 177 | Speed | Brooks Adrenaline 9GTS |
200.0 Meters | 2:00 | 10:00 / Kilometer | 152 | Recovery | Brooks Adrenaline 9GTS | |
400.0 Meters | 1:21 | 3:22 / Kilometer | 168 | 182 | Speed | Brooks Adrenaline 9GTS |
200.0 Meters | 2:00 | 10:00 / Kilometer | 158 | Recovery | Brooks Adrenaline 9GTS | |
500.0 Meters | 1:49 | 3:38 / Kilometer | 160 | 170 | Speed | Brooks Adrenaline 9GTS |
300.0 Meters | 0:53 | 2:56 / Kilometer | 169 | 178 | Speed | Brooks Adrenaline 9GTS |
200.0 Meters | 2:00 | 10:00 / Kilometer | 145 | Recovery | Brooks Adrenaline 9GTS | |
400.0 Meters | 1:25 | 3:32 / Kilometer | 166 | 175 | Speed | Brooks Adrenaline 9GTS |
200.0 Meters | 2:00 | 10:00 / Kilometer | 152 | Recovery | Brooks Adrenaline 9GTS | |
200.0 Meters | 2:00 | 10:00 / Kilometer | 154 | Recovery | Brooks Adrenaline 9GTS | |
300.0 Meters | 0:58 | 3:13 / Kilometer | 171 | 178 | Speed | Brooks Adrenaline 9GTS |
1.2 Kilometers | 8:00 | 6:40 / Kilometer | Cooldown | Brooks Adrenaline 9GTS |