View Workout (Ian O'Leary)
Workout
November 22, 2021 (Morning)
Exercise Type: Run
Weather: 51 (50) 6mph 88% light rain/drizzle
Comments:
Monday tune up for Thursday race. Forgot I planned on doing 6x800 was just in mile mode like last 10K did the same workout in like 5:18/19 and 2:00 rest. Did this much quicker and 90 second rest...not sure if that's smart but we'll see...Felt really good, forgot about my tight right calf then felt it a little during the warm up and the intervals but didn't effect me at all. Felt it more on the cool down, need to roll it out for Thursday. Supposed to hit 70 last week, decided not to run 3.2 yesterday, not the end of the world...aiming for 60 this week will prob fall way off after Thursday lol we'll see. Peaking after the warm up, good timing for workout hopefully I can time it rignht to come back Thursday.
73-74 :)
PRO-PEAK-PRO-PRO
599-627-706-735
95BB wake up-68 finish
0 hours-9 hours-21-21
Races: All insanely ambitious I think
15:11
32:06
1:10:39
2:30:05
| Distance | Duration | Pace | HR Avg | HR Max | Interval Type | Shoes |
|---|---|---|---|---|---|---|
| 9.59 Miles | 1:05:51 | |||||
| 3.09 Miles | 22:57 | 7:25 / Mile | 127 | 147 | Warmup | Kinvara 12 black |
| 1.0 Miles | 5:08 | 5:08 / Mile | 154 | 166 | Interval | Nike Vaporfly Pink |
| 0.15 Miles | 1:32 | 10:13 / Mile | 144 | 165 | Recovery | Nike Vaporfly Pink |
| 1.0 Miles | 5:09 | 5:09 / Mile | 162 | 168 | Interval | Nike Vaporfly Pink |
| 0.12 Miles | 1:30 | 12:30 / Mile | 143 | 166 | Recovery | Nike Vaporfly Pink |
| 1.0 Miles | 4:59 | 4:59 / Mile | 165 | 175 | Interval | Nike Vaporfly Pink |
| 3.23 Miles | 24:36 | 7:36 / Mile | 129 | 138 | Cooldown | Kinvara 12 black |