View Workout (Chris Kelly)
Fire!!!
September 26, 2011 (Afternoon)
Exercise Type: Run
Weather: Rain
Comments:
It rained for the 3rd workout in a row. But also there was a fire in Veale. Ran a split tempo on MLK, 3 out, 3min recovery, 3 back. CoachL said to run about 5 sec a mile faster than in past tempos. This shook down to 5:20 pace for me. The way out felt awesome. Effortless the entire way out. Felt so good. Tightened up a bit on the recovery section and the wind was in my face on the way back which slowed things down some. But overall really good workout felt real strong.
WU: 2 miles usual at MLK
2x3mile tempo with 3min recovery
15:51, 16:06
1mile to track
3x300 strides with 100 jog recovery
1.25 mile cool down back to Veale
Static 1, roll, ibisx40, hips, pushups, pullups and dips, ice bath at the house (kinda shitty)
RHR: 40
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 11.25 Miles | 1:06:56 | |||
| 2.0 Miles | 14:40 | 7:19 / Mile | Warmup | Brooks 11 Blue 2 |
| 3.0 Miles | 15:51 | 5:17 / Mile | Tempo | Brooks 11 Blue 2 |
| 0.25 Miles | 3:00 | 11:59 / Mile | Recovery | Brooks 11 Blue 2 |
| 3.0 Miles | 16:06 | 5:22 / Mile | Tempo | Brooks 11 Blue 2 |
| 1200.0 Meters | Speed | Brooks 11 Blue 2 | ||
| 2.25 Miles | 17:19 | 7:41 / Mile | Cooldown | Brooks 11 Blue 2 |