View Workout (Chris Kelly)
Tempo Intervals
February 9, 2011 (Afternoon)
Exercise Type: Run
Weather: Veale track weight room, training room
Comments:
Ran tempo 1000's again at practice today. We only did 5 this time and got extra rest not that it really matters.
This workout went really well. The tempo intervals felt really good. I was feeling that the pace was good where we were running and we ran them all pretty quickly. On the 200 segments I was struggling to run over 31.5 which is awesome. I know I probably won't average that in the race on Saturday but its still good to know so that hopefully I can run around 32 flat per 200.
This workout furter tells me that I've got to have a quick mile in me. I'm really excited to go Saturday. Hopefully everything comes together and it comes out.
5x1000 tempo with 2 min 4x200 race pace with 200 jog
Splits: 3:11, 3:09, 3:08, 3:08, 3:07.04, 30, 31.19, 31.66, 30.69
Lift day 2, Static 3, roll, ibis x 40 , pushups, pullups and dips
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 13.1 Miles | 1:35:56 | |||
| 4.0 Miles | 29:21 | 7:20 / Mile | Warmup | Brooks Red |
| 8200.0 Meters | 36:34 | 7:10 / Mile | Interval | Brooks Red |
| 4.0 Miles | 30:01 | 7:30 / Mile | Cooldown | Brooks Red |