January 14, 2011 (Afternoon)
Exercise Type: Run
Comments:
warm up murray hill, edgehill, mayfield to the little italy--2miles.
the workout was the 200m hill. we were going to do the 400 repeats, but the top of the hill was too snowy/icy. so instead we did 20x 200m hills, with the 200m recovery downhill. we didn't run them too fast, per coach's instructions, but maybe they were slow. i guess that wouldn't be terrible. cooled down around north side back up to veale. my feet really hurt after running all those hills on the pavement.
stretched a bit, then headed to the weight room for sprinter lift wk1 day3. i got the form for these lifts better than monday, so i wasn't as sore, but it was a good lift.
finished with static 3, ibis pillar, rolling.
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
9.0 Miles | 56:42 | |||
2.0 Miles | 14:42 | 7:20 / Mile | Warmup | |
5.0 Miles | 42:00 | 8:24 / Mile | ||
2.0 Miles | Cooldown |