View Workout (john leeds)
4 x (2x200 + 400) R
December 8, 2010 (Morning)
Exercise Type: Run
Weather: 45 litle windy, sunny, 1030am
Comments:
ran 2 mi easy warmup to alleghany field, carried asics in hand. did 4x 200-200-400 at R with recovery. two sets in nikes, two in flats. went 36-37-77, 37-37-78, then in flats 37-36-77, 36-36-76.
upper leg/back/core muscles sore from lifting yesterday. felt good running. focuses on being relaxed. 200s felt easy, like glorified striders, 400s a little harder but far from max speed. shins ok.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.0 Miles | 43:57 | |||
| 2.0 Miles | 17:20 | 8:39 / Mile | Warmup | Nike Moto 8 |
| 0.5 Miles | 2:30 | 5:00 / Mile | Speed | Nike Moto 8 |
| 0.5 Miles | 2:32 | 5:04 / Mile | Speed | Nike Moto 8 |
| 0.5 Miles | 2:30 | 5:00 / Mile | Speed | ASICS Hyperspeed 4 |
| 0.5 Miles | 2:28 | 4:56 / Mile | Speed | ASICS Hyperspeed 4 |
| 2.0 Miles | 16:37 | 8:18 / Mile | Cooldown | Nike Moto 8 |