View Workout (Will Landis)
Home against East Penn
March 25, 2011 (Afternoon)
Exercise Type: Run
Weather: cold
Comments:
4x800
John got smoked in the kick first leg, the deficit got out to about 70 meters when I got the baton last leg. Made it back to about 20 meters but Zwatty told me to ease up with 100 to go which was a good call.
1600
No John or Ziggy, I followed 3 East Penn kids through slow first half. I broke it open with 700 to go and Joe Smith came with. He got me with 200 to go then.
3200
John was back, he went out hard and I never saw him again. Jumped East Penn kids the whole race until I was up with Joe Smith, 2 laps to go. Kell and Zwatty told me I had to go so I took off hard with 500. He stuck strong and just got me with 100 to go.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.48 Miles | 50:09 | |||
| 2.0 Miles | 16:00 | 7:59 / Mile | Warmup | Brooks Ghost 3 (Running) 10.5 |
| 800.0 Meters | 2:14 | 4:29 / Mile | Race | Nike Zoom Forever XC 10.5 |
| 1600.0 Meters | 5:06 | 5:07 / Mile | Race | Nike Zoom Forever XC 10.5 |
| 3200.0 Meters | 10:49 | 5:26 / Mile | Race | Nike Zoom Forever XC 10.5 |
| 2.0 Miles | 16:00 | 7:59 / Mile | Cooldown | Brooks Ghost 3 (Running) 10.5 |