View Workout (Stephen McKeon)
WOL at WB
November 7, 2023 (Morning)
Exercise Type: Run
Comments:
Warmup, dynamics
3,3,2,2,5,5
Start at 9 min pace and get faster each time, last 5 mins out are 10 secs slower
3 out, jog back, 3 out, jog back, 2 out, jog back…
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.88 Miles | 53:51 | |||
| 1.07 Miles | 12:35 | 11:45 / Mile | Warmup | |
| 0.62 Miles | 6:34 | 10:35 / Mile | ||
| 0.63 Miles | 6:49 | 10:49 / Mile | ||
| 0.87 Miles | 9:16 | 10:39 / Mile | ||
| 0.24 Miles | 2:00 | 8:19 / Mile | ||
| 1.05 Miles | 10:37 | 10:06 / Mile | ||
| 0.4 Miles | 6:00 | 14:59 / Mile | Cooldown |