View Workout (Chris Kelly)

Return to Log

Hey man you want to see my backflip?

September 12, 2011 (Afternoon)

Exercise Type: Run

Weather: Hotter

Comments:
MLK for the tempo today not a long run as was rumored. My legs felt a little heavy but felt decent otherwise. 7 mile tempo today at 5:25 to 5:30 pace. The surface was definitely slower today than at the Towpath. And it was hotter which slowed things down. I felt pretty strong though. And under control which was good. I missed the turn around which threw me off a little but otherwise things were good.

Warmup to MLK plus a mile then Kamulsky drills

7 mile tempo 5:25 to 5:30 pace
5:35, 5:26, 5:29, 5:46 (missed the turn), 5:28, 5:33, 5:34
HR after: 172

1 mile to the track
3x300 strides (Felt good on these. Was able to really move which was good)
1.25 miles back

Static 2, Roll, Ibis x 40, hips, pushups, pullups and dips, ice bath x10
RHR: 40