View Workout (john leeds)
5k Trial plus 4x400R
February 11, 2011 (Morning)
Exercise Type: Run
Weather: 50 sunny, windy
Comments:
Valentine 5k on perimeter rd. led the whole way, ran harder out into the wind, softened up coming back (8:23/8:37). Left calf cramped up last mile of 5k. Did repeats after, 72-73-76-70 with 2+min recovery. Shins felt ok.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.6 Miles | 50:32 | |||
| 2.25 Miles | 18:10 | 8:04 / Mile | Warmup | Triax 14 |
| 3.1 Miles | 17:01 | 5:29 / Mile | Race | ASICS Hyperspeed 4 |
| 0.25 Miles | 1:12 | 4:48 / Mile | Interval | ASICS Hyperspeed 4 |
| 0.25 Miles | 1:13 | 4:52 / Mile | Interval | ASICS Hyperspeed 4 |
| 0.25 Miles | 1:16 | 5:04 / Mile | Interval | ASICS Hyperspeed 4 |
| 0.25 Miles | 1:10 | 4:40 / Mile | Interval | ASICS Hyperspeed 4 |
| 1.25 Miles | 10:30 | 8:24 / Mile | Cooldown | Triax 14 |