View Workout (Andrew Friesema)
5k sim for CACs
April 12, 2011 (Morning)
Exercise Type: Run
Comments:
Agilities
10min warmup
Workout:
1mile of straights and turns= 5:48
5k sim= ladder 300m on and off, 500m on and off, 800m on and off. On pace= 73sec, Off pace= 86sec. Final time= 16:34
10min cooldown barefoot
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.6 Miles | 42:22 | |||
| 1.25 Miles | 10:00 | 8:00 / Mile | Warmup | |
| 1.0 Miles | 5:48 | 5:48 / Mile | Interval | |
| 3.1 Miles | 16:34 | 5:20 / Mile | Race | |
| 1.25 Miles | 10:00 | 8:00 / Mile | Cooldown |