View Workout (Vince Lawton)
Short Workout
August 31, 2011 (Morning)
Exercise Type: Run
Weather: Low 60's
Comments:
Beautiful weather since we had practice at 8 this morning instead of 9, ran a mile warmup on the treadmill at about 8:20 pace then down tot the track for the track season warmup and then into the workout. 8x the double hill sprint things and that was it. I ran most of them in the 48-50 second range I think, wasnt really pushin 100%, almost like a tempo workout. Since Gene had a meeting at 10 we had to stop the workout and I suckered frank and leonard and erik into doing 2 all out 200's with me. Pretty slow goodam it. 30 and 31. Anyways after that went down to shit and back for a cooldown with leo and Jordan. Not bad I guess, skipping practice tomorrow and goin for an easy 7 or so. OH. Wore my spikes for the whole workout too just to see what they felt like, felt gewd.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.06 Miles | 23:41 | |||
| 1.25 Miles | Warmup | Asics Gel Nimbus 12 | ||
| 1.28 Miles | 6:35 | 5:08 / Mile | Interval | Nike Zoom Matumbo |
| 0.25 Miles | 1:01 | 4:03 / Mile | Interval | Nike Zoom Matumbo |
| 1.18 Miles | Recovery | Nike Zoom Matumbo | ||
| 2.1 Miles | 16:05 | 7:39 / Mile | Cooldown | Asics Gel Nimbus 12 |