View Workout (Alex Popeck)
Agricultural Farm Park
September 4, 2010 (Morning)
Exercise Type: Run
Weather: perfect, low 70s, sunny, nice breeze
Comments:
Ran parts of the XC course in anticipation of Friday's meet. Everyone looked good and ran well. I've never felt better. Ran 2 starts (about 350 meters each): 57 and 58. then 1 mile cornfield loop: 6:02. then about .6 mile loop around mile 2 of the course. then .5 mile loop same spot. then 500 meters up the hill down the other side then to the creek. then worked one finish, about 700 meters. ended with 76-step striders
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.9 Miles | 36:48 | |||
| 1.0 Miles | 7:22 | 7:22 / Mile | Warmup | |
| 500.0 Meters | 1:22 | 4:23 / Mile | Training | |
| 700.0 Meters | 1:56 | 4:26 / Mile | Training | |
| 1.0 Miles | 9:02 | 9:02 / Mile | Recovery | |
| 200.0 Meters | 0:27 | 3:37 / Mile | Speed | |
| 700.0 Meters | 1:55 | 4:24 / Mile | Speed | |
| 1.0 Miles | 6:02 | 6:02 / Mile | Training | |
| 0.6 Miles | 3:16 | 5:26 / Mile | Training | |
| 0.5 Miles | 2:50 | 5:39 / Mile | Training | |
| 800.0 Meters | 2:36 | 5:13 / Mile | Cooldown |