View Workout (cassadamius )
12 x 400m w/ 200m recovery
January 11, 2011 (Morning)
Exercise Type: Run
Comments:
a really cold late one at the track off far west, with josh timing my repeats. he sat on a freezing metal folding chair that happened to be near the track, and was encouraging like only he can be while i ran in furious circles. i don't think i can express how grateful i am that he came along on this crazy, freezing cold adventure, and managed to get excited about it.
didn't really know what to expect on this one; figured a 77 sec avg would be respectable, and set out with that figure in mind, leaving room for adjustments as my body asked for them. and then... 73.65, 78.25, 75.01, 75.21, 75.91, 74.55, 74.28, 73.42, 73.78, 73.44, 73.6, 71.65 (avg: 74.4).
you could say this got me looking forward to racing next weekend.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.38 Miles | 50:15 | |||
| 2.0 Miles | 14:00 | 6:59 / Mile | Warmup | adidas xcs |
| 4.38 Miles | 28:30 | 6:30 / Mile | Interval | adidas xcs |
| 1.0 Miles | 7:45 | 7:45 / Mile | Cooldown | adidas xcs |