View Workout (Andrew Friesema)
Grings Mill Fartlek Run
August 21, 2010 (Morning)
Exercise Type: Run
Comments:
2mile WU
Stretch, Agilities
5mile out n back(workout: 1:30min at 8k race pace which stayed alittle bit conservative but still 5:35-5:50, 4:30min at 6:15-6:30, No Rest)
Workout is from Mark Wetmore and Colorado XC program during their beginning of Period C
Felt very relax and good. Surprising to me but a big confidence builder
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.25 Miles | 54:44 | |||
| 2.0 Miles | 14:44 | 7:21 / Mile | Warmup | |
| 5.0 Miles | 31:00 | 6:12 / Mile | Fartlek | |
| 1.25 Miles | 9:00 | 7:12 / Mile | Cooldown |