View Workout (chris kobiela)
(Untitled)
January 8, 2011 (Morning)
Exercise Type: Run
Comments:
RACE DAY at Boo williams. Going into the day my legs werent feeling as feel as they were yesterday, but i thought i could still perform. Went out a little fast in the mile, but still felt controlled. There was nobody to push me until the last 50m's so i couldnt get that 430 like i wanted. The 4x4 went great with me whooping a guy big time. about a 54-55 sec split, and the fastest on the relay!
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 3.11 Miles | 7:13 | |||
| 1200.0 Meters | Warmup | Asics | ||
| 200.0 Meters | 0:32 | 4:17 / Mile | Cruise | Nike Mutumbo |
| 200.0 Meters | 0:32 | 4:17 / Mile | Cruise | Nike Mutumbo |
| 200.0 Meters | 0:36 | 4:49 / Mile | Cruise | Nike Mutumbo |
| 1600.0 Meters | 4:39 | 4:40 / Mile | Race | Nike Mutumbo 2 |
| 400.0 Meters | 0:54 | 3:37 / Mile | Race | Nike Mutumbo |
| 1200.0 Meters | Cooldown | Asics |