View Workout (john leeds)
4 x 1 mile (I)
February 15, 2011 (Morning)
Exercise Type: Run
Weather: 60, breezy, 11am
Comments:
2 up. first mile golf course to fleet angel with tail wind. next two out and back on perimeter rd course. last back into head wind. 5:12-5:19-5:20-5:29. tried to focus on running relaxed. still dont feel fast. shins felt ok though. right achilles a little sore after.
1 down real easy.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.0 Miles | 59:30 | |||
| 2.0 Miles | 16:40 | 8:19 / Mile | Warmup | Triax 14 |
| 1.0 Miles | 5:12 | 5:12 / Mile | Interval | ASICS Hyperspeed 4 |
| 1.0 Miles | 5:19 | 5:19 / Mile | Interval | ASICS Hyperspeed 4 |
| 1.0 Miles | 5:20 | 5:20 / Mile | Interval | ASICS Hyperspeed 4 |
| 1.0 Miles | 5:29 | 5:29 / Mile | Interval | ASICS Hyperspeed 4 |
| 1.0 Miles | 12:00 | 12:00 / Mile | Recovery | ASICS Hyperspeed 4 |
| 1.0 Miles | 9:30 | 9:30 / Mile | Cooldown | Triax 14 |