View Workout (David Dixon)
north park fartlek
October 8, 2010 (Night)
Exercise Type: Run
Comments:
warmed up to shaker lake. here's the workout:
6x 1:00 fast with 1min rest
4x 4:00 fast with two min rest
10x :30 fast with :30 rest
we ran the 1s and 4s mixed together, then took a 3min rest. then ran the :30s straight through. i was really feeling sore through the 4min intervals, and probably running too fast for the 1mins. but i made it through and stayed with the top group. cool down to veale, strength, core, stretching.
rhr a little high. 48-52.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 12.0 Miles | 1:22:36 | |||
| 2.0 Miles | 15:16 | 7:37 / Mile | Warmup | |
| 7.5 Miles | 47:58 | 6:23 / Mile | Fartlek | |
| 2.5 Miles | 19:22 | 7:44 / Mile | Cooldown |