View Workout (Ryan Carl)
12x400 Monday Speed
January 3, 2011 (Afternoon)
Exercise Type: Run
Weather: 23 degrees
Comments:
Not sure why it doesn't stay in order.
1600 warm up
3x400 at 76
800 recovery
3x400 at 73
800 recovery
3x400 at 70
800 recovery
400 at 62
400 at 65
400 at 68
1600 cool down.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.5 Miles | 47:42 | |||
| 1.0 Miles | 10:00 | 10:00 / Mile | Warmup | Asics |
| 0.25 Miles | 1:13 | 4:52 / Mile | Interval | Asics |
| 0.25 Miles | 1:10 | 4:40 / Mile | Interval | Asics |
| 0.25 Miles | 1:13 | 4:52 / Mile | Interval | Asics |
| 0.5 Miles | 4:30 | 9:00 / Mile | Recovery | Asics |
| 0.5 Miles | 4:30 | 9:00 / Mile | Recovery | Asics |
| 0.25 Miles | 1:02 | 4:08 / Mile | Interval | Asics |
| 0.25 Miles | 1:10 | 4:40 / Mile | Interval | Asics |
| 0.25 Miles | 1:05 | 4:20 / Mile | Interval | Asics |
| 0.25 Miles | 1:08 | 4:32 / Mile | Interval | Asics |
| 0.25 Miles | 1:16 | 5:04 / Mile | Interval | Asics |
| 0.25 Miles | 1:16 | 5:04 / Mile | Interval | Asics |
| 0.25 Miles | 1:16 | 5:04 / Mile | Interval | Asics |
| 0.5 Miles | 4:30 | 9:00 / Mile | Recovery | Asics |
| 0.25 Miles | 1:10 | 4:40 / Mile | Interval | Asics |
| 0.25 Miles | 1:13 | 4:52 / Mile | Interval | Asics |
| 1.0 Miles | 10:00 | 10:00 / Mile | Cooldown | Asics |