View Workout (Sammy )
A Workout! On a track!
May 11, 2011 (Morning)
Exercise Type: Run
Weather: 66 degrees, mostly cloudy, slight breeze
Comments:
730pm; Up East Street and Bugbee hill to SUNY-Oneonta track (bc OHS was in use). 2 sets of 4x300m strides (target 60 sec) with 200m jogged rest; jogged 400m full rest between sets.
This used to be my annual 'First Workout' of the season. It's good to get the cobwebs out because you do LONG strides to build up lactic and then near full rest to condition the body to pump it away. (I don't believe I've done intervals on a track since May 2006. I am forgetting NO MORE THAN one occasion, if any.)
Got a little carried away on the warm up. Since OHS track's infield had something going on, I had to head up the hill from last week's morning run. That my split to the top of the hill matched that from last week (10:44 for 1.3mi) is probably why the first set was so much slower than second... sela.
PS- Eff this thing. I had the recovery times all entered, but it must have a max # of intervals. F that. Rest intervals were: 1:17.8, 1:30.8, 1:24.1, 1:30.2... 1:26.5, 1:30.1, 1:40.6, 1:30.2. (added this distance to my weekly stats in your mind, because this program no responde.)
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.24 Miles | 46:28 | |||
| 2.5 Miles | 19:41 | 7:52 / Mile | Warmup | DST-15 #3 |
| 300.0 Meters | 1:01 | 5:27 / Mile | Interval | DST-15 #3 |
| 300.0 Meters | 1:00 | 5:21 / Mile | Interval | DST-15 #3 |
| 300.0 Meters | 1:00 | 5:21 / Mile | Interval | DST-15 #3 |
| 300.0 Meters | 1:00 | 5:21 / Mile | Interval | DST-15 #3 |
| 400.0 Meters | 2:09 | 8:39 / Mile | Easy | DST-15 #3 |
| 300.0 Meters | 0:56 | 5:00 / Mile | Interval | DST-15 #3 |
| 300.0 Meters | 0:57 | 5:05 / Mile | Interval | DST-15 #3 |
| 300.0 Meters | 0:58 | 5:11 / Mile | Interval | DST-15 #3 |
| 300.0 Meters | 0:55 | 4:55 / Mile | Interval | DST-15 #3 |
| 2.0 Miles | 16:51 | 8:25 / Mile | Cooldown | DST-15 #3 |