View Workout (john leeds)
8x400 R
December 14, 2010 (Afternoon)
Exercise Type: Run
Weather: 45 windy, cold, 330pm
Comments:
Ran easy 2 to field. did 2x400 in moto 8's, 6x400 in asics flats. 75, 74, 77, 77, 76, 76, 76, 78. alternated directions. hammys felt a little tight, but shins felt fine. tried to stay smooth and relaxed, tightend up at points beacuse wind, sun, cold. recovery walk/jog btween 2-4 minutes.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.0 Miles | 42:36 | |||
| 2.0 Miles | 15:33 | 7:46 / Mile | Warmup | Nike Moto 8 |
| 0.25 Miles | 1:16 | 5:04 / Mile | Speed | ASICS Hyperspeed 4 |
| 0.25 Miles | 1:16 | 5:04 / Mile | Speed | ASICS Hyperspeed 4 |
| 0.25 Miles | 1:18 | 5:12 / Mile | Speed | ASICS Hyperspeed 4 |
| 0.25 Miles | 1:15 | 5:00 / Mile | Speed | Nike Moto 8 |
| 0.25 Miles | 1:14 | 4:56 / Mile | Speed | Nike Moto 8 |
| 0.25 Miles | 1:17 | 5:08 / Mile | Speed | ASICS Hyperspeed 4 |
| 0.25 Miles | 1:17 | 5:08 / Mile | Speed | ASICS Hyperspeed 4 |
| 0.25 Miles | 1:16 | 5:04 / Mile | Speed | ASICS Hyperspeed 4 |
| 2.0 Miles | 16:54 | 8:26 / Mile | Cooldown | Nike Moto 8 |