View Workout (Debra Hancock)
(Untitled)
November 16, 2022 (Morning)
Exercise Type: Run
Comments:
Today or tomorrow…
Warm up 10 min easy
Then looking for 4x 3 min moderately fast with 3 min a notch or two slower.
So that’s 24 min. Total
Let’s shoot for the faster 3 min to be around sub 8:30 pace, but the moderate 3 min to be only a hint slower (sub 10 preferred)
..So we are alternating efforts, but they are not very distinct!!
Think 5k/10k pace versus HM effort pace.???
After the 24 min of changing pace,Stop and rest.
Cooldown an easy 10 min as you feel
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 3.57 Miles | 34:03 | |||
| 1.0 Miles | 10:03 | 10:03 / Mile | Warmup | |
| 0.34 Miles | 3:00 | 8:49 / Mile | ||
| 0.3 Miles | 3:00 | 10:00 / Mile | ||
| 0.35 Miles | 3:00 | 8:34 / Mile | ||
| 0.29 Miles | 3:00 | 10:20 / Mile | ||
| 0.36 Miles | 3:00 | 8:19 / Mile | ||
| 0.28 Miles | 3:00 | 10:42 / Mile | ||
| 0.37 Miles | 3:00 | 8:06 / Mile | ||
| 0.28 Miles | 3:00 | 10:42 / Mile |