View Workout (William Merring)
woot woot prs!!
May 4, 2010 (Afternoon)
Exercise Type: Run
Weather: craziness
Comments:
great freakin runs ran a 15.9 in the 110s to get a lead. i was sloppy out the blocks and first three hurdles but i took it out from there fought back and one it out by the last hurdle. in the 300s i was dominating the first 5 hurdles but slowed up allot just lost concentration running out of racing to keep pullin that shit.but did do a pr. of 43. 400 felt very good under control ran a 54. which is another pr. i tihnk i can go 41.5 in the 300s and 53.5 in the 400 at leuges season goal is 15.5 for 110s
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 2.0 Miles | 12:22 | |||
| 1.0 Miles | 7:00 | 7:00 / Mile | Warmup | |
| 110.0 Meters | 0:15 | 3:39 / Mile | Race | |
| 300.0 Meters | 0:43 | 3:50 / Mile | Race | |
| 400.0 Meters | 0:54 | 3:37 / Mile | Race | |
| 0.5 Miles | 3:30 | 7:00 / Mile | Cooldown |