View Workout (Demetri Goutos)
800, 3 mile, 3 mile, 800
August 28, 2010 (Morning)
Exercise Type: Run
Weather: hot
Comments:
3 mile warmup
800m, coach told us to simulate the beginning of a race, 2:24, then 4 min jog
2x3 mile with 3 min in between. Coach told us to go around 80%. I ran 5:20's for the first and then about 5:15's for the second. It felt good, ran hard without redlining
another 800m, same as before. Fast effort whole time. Ran around 2:17
3 mile cooldown
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 14.5 Miles | 1:30:19 | |||
| 3.0 Miles | 20:00 | 6:40 / Mile | Warmup | Saucony guide |
| 0.5 Miles | 2:24 | 4:48 / Mile | Interval | flats |
| 3.0 Miles | 15:57 | 5:19 / Mile | Tempo | flats |
| 3.0 Miles | 15:41 | 5:13 / Mile | Tempo | flats |
| 0.5 Miles | 2:17 | 4:34 / Mile | Interval | flats |
| 1.5 Miles | 14:00 | 9:19 / Mile | Recovery | flats |
| 3.0 Miles | 20:00 | 6:40 / Mile | Cooldown | Saucony guide |