View Workout (cassadamius )
4 x mile
March 1, 2011 (Afternoon)
Exercise Type: Run
Comments:
2mi warmup, 4 x 1mi with 4min recovery, 2mi cooldown. goal pace was 5:45, 5:40, 5:35, 5:30. actual splits: 5:44, 5:41, 5:33, 5:28.
feeling great. starting to take little steps to make incremental gains; had my first ice bath after this workout, and been wearing my compression socks after harder days.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.5 Miles | 1:04:26 | |||
| 2.0 Miles | 14:30 | 7:14 / Mile | Warmup | adidas xcs |
| 0.5 Miles | 4:00 | 8:00 / Mile | Recovery | adidas xcs |
| 1.0 Miles | 5:28 | 5:28 / Mile | Interval | adidas xcs |
| 1.0 Miles | 5:44 | 5:44 / Mile | Interval | adidas xcs |
| 0.5 Miles | 4:00 | 8:00 / Mile | Recovery | adidas xcs |
| 1.0 Miles | 5:41 | 5:41 / Mile | Interval | adidas xcs |
| 0.5 Miles | 4:00 | 8:00 / Mile | Recovery | adidas xcs |
| 1.0 Miles | 5:33 | 5:33 / Mile | Interval | adidas xcs |
| 2.0 Miles | 15:30 | 7:44 / Mile | Cooldown | adidas xcs |