View Workout (Michael O'Brian)
500 Blasters
January 19, 2010 (Afternoon)
Exercise Type: Run
Weather: Sunny, Warm
Comments:
Farm Loops and outdoor track
Form
2x1000's - 3:17s
4x500 (300cruise,200blast) - out in 50avg, back in 30avg
3x150 buildups (full speed by last 75m)
Wirlpool
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.77 Miles | 41:00 | |||
| 2.0 Miles | 14:00 | 6:59 / Mile | Warmup | Nike Structure Triax+ 12, III |
| 2000.0 Meters | 6:34 | 5:17 / Mile | Tempo | |
| 500.0 Meters | 1:22 | 4:23 / Mile | Speed | |
| 500.0 Meters | 1:20 | 4:17 / Mile | Speed | |
| 500.0 Meters | 1:22 | 4:23 / Mile | Speed | |
| 500.0 Meters | 1:22 | 4:23 / Mile | Speed | |
| 450.0 Meters | Cruise | |||
| 2.0 Miles | 15:00 | 7:29 / Mile | Cooldown | Nike Structure Triax+ 12, III |