April 4, 2011 (Morning)
Exercise Type: Run
Weather: WINDY
Comments:
Feel-2/Diet-2/Sleep-2
We did the 2x 4 min mile workout today. It was similar to last years workout but instead we do two 400's and four 200's per set. Was still pretty sore from the races on Sat, but I Felt pretty decent, especially since Dan was beasting and led the whole thing. A football player ran out in front of us during a 400. Made it pretty interesting.
15 min W.U.
2xfour min. Mile
First Set:
2x400, 4x200 (Goal Pace:60,30) Recovery:(60,30)
2x400,4x200 Actual:(60,61),(31,31,32,30)
15 min recovery
Second Set:
2x400,4x200 Actual: (61,61),(32,30,32,29)
30 min. C.D. (10 Min. BF indoor track)
8 min core
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
9.25 Miles | 1:08:20 | |||
2.0 Miles | 15:00 | 7:29 / Mile | Warmup | Brooks Launch (3) |
2.0 Miles | 8:20 | 4:09 / Mile | Interval | Brooks Mach 12 |
1.5 Miles | 15:00 | 9:59 / Mile | Recovery | Brooks Mach 12 |
1.25 Miles | 10:00 | 8:00 / Mile | Recovery | PF Rieth's (Barefoot) |
2.5 Miles | 20:00 | 8:00 / Mile | Cooldown | Brooks Launch (2) |