View Workout (William Merring)
hard/hard very good results
February 24, 2010 (Afternoon)
Exercise Type: Run
Weather: 40's last day before the storm
Comments:
so yesturday was hard and today was even worse but i had to do this today becuase if it snows tommrow its guna be impossible to get it in till next week so tommrow and friday will be easy until saturday. but the run was really good!
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.36 Miles | 24:32 | |||
| 1.5 Miles | 10:30 | 6:59 / Mile | Warmup | |
| 400.0 Meters | 1:13 | 4:53 / Mile | Steady State | |
| 200.0 Meters | 0:29 | 3:53 / Mile | Speed | |
| 600.0 Meters | 1:50 | 4:55 / Mile | Steady State | |
| 200.0 Meters | 0:29 | 3:53 / Mile | Speed | |
| 400.0 Meters | 1:14 | 4:57 / Mile | Steady State | |
| 200.0 Meters | 0:28 | 3:45 / Mile | Speed | |
| 400.0 Meters | 1:14 | 4:57 / Mile | Steady State | |
| 200.0 Meters | 0:25 | 3:21 / Mile | Speed | |
| 200.0 Meters | 0:28 | 3:45 / Mile | Speed | |
| 200.0 Meters | 0:29 | 3:53 / Mile | Speed | |
| 200.0 Meters | 0:28 | 3:45 / Mile | Speed | |
| 200.0 Meters | 0:30 | 4:01 / Mile | Speed | |
| 400.0 Meters | 1:15 | 5:01 / Mile | Steady State | |
| 0.5 Miles | 3:30 | 7:00 / Mile | Cooldown |