View Workout (Michael O'Brian)
Tempo + 200s
April 7, 2011 (Afternoon)
Exercise Type: Run
Weather: Sunny, Warm, Breezy
Comments:
i've been wanting to get some tempo/threshold stuff in lately after feeling that i lack that sorta stuff. 4mi tempo, 10min, 4x200 hard. went down to the bike path & started from apple rd..heading into the wind. 5:35, 5:38, 5:32, 5:30. would've liked to start a little slower & get into it, but i think i got more benefit pushing the whole way anyway. jogged down to the track to do the 200s on full recovery. 27, 27, 27, 26. they felt pretty good despite them being into a slight headwind. i'm happy with how today went. played some light frisbee in the field afterward..nice weather!
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.5 Miles | 1:02:02 | |||
| 2.0 Miles | 14:00 | 6:59 / Mile | Warmup | Saucony Grid Fastwitch 4, II |
| 4.0 Miles | 22:15 | 5:33 / Mile | Tempo | Saucony Grid Fastwitch 4, II |
| 1.0 Miles | 8:00 | 8:00 / Mile | Recovery | Saucony Grid Fastwitch 4, II |
| 0.5 Miles | 1:47 | 3:34 / Mile | Cruise | |
| 2.0 Miles | 16:00 | 7:59 / Mile | Cooldown | Saucony Grid Fastwitch 4, II |