View Workout (William Merring)
new spikes new track
March 6, 2010 (Morning)
Exercise Type: Run
Weather: warm!! 45 degreess
Comments:
came to run on the the naz track ran an all out 300 and 4 fast twos with jogs in between. the ja's are really nice and the distances at school arent totally correct but these times are really good for just the base training ive been doing. 3:00 was for striders.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 3.18 Miles | 19:34 | |||
| 1.0 Miles | 7:00 | 7:00 / Mile | Warmup | |
| 0.5 Miles | 3:00 | 5:59 / Mile | Steady State | |
| 300.0 Meters | 0:40 | 3:34 / Mile | Race | |
| 200.0 Meters | 0:30 | 4:01 / Mile | Speed | |
| 200.0 Meters | 0:29 | 3:53 / Mile | Speed | |
| 200.0 Meters | 0:28 | 3:45 / Mile | Speed | |
| 200.0 Meters | 0:27 | 3:37 / Mile | Speed | |
| 1.0 Miles | 7:00 | 7:00 / Mile | Cooldown |