View Workout (Chris Kelly)
3-2-1 Tempo
October 12, 2011 (Afternoon)
Exercise Type: Run
Comments:
Ran the 3-2-1 tempo today. Just chilled in the pack definitely feeling tired from Monday still. My legs were feeling it especially. Felt decent on the tempo. Definitely tempo effort. Really smooth letting other people set the pace and just following their lead. Its so much easier when someone else sets the pace. I need to hang on this weekend and hopefully good things will happen.
WU the usual 2 miles to MLK
3-2-1 mile tempos with 3 min then 2 min between. 5:25ish pace for the tempo segments. Chilled the 1 mile one.
HR: 156
1 mile to track
6x200 strides (mile ish pace effort)
35.65, 33.51, 33.36, 32.37, 32.23, 32.09
1 mile CD to Veale
Static 1, roll, ibisx40, hips, pushups, pullups and dips, ice bathx10
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 11.37 Miles | 1:11:28 | |||
| 2.0 Miles | 14:30 | 7:14 / Mile | Warmup | Brooks 11 Blue 2 |
| 3.0 Miles | 16:21 | 5:27 / Mile | Tempo | Brooks 11 Blue 2 |
| 2.0 Miles | 10:52 | 5:25 / Mile | Tempo | Brooks 11 Blue 2 |
| 1.0 Miles | 5:29 | 5:29 / Mile | Tempo | Brooks 11 Blue 2 |
| 1.0 Miles | 7:10 | 7:10 / Mile | Recovery | Brooks 11 Blue 2 |
| 2200.0 Meters | 9:54 | 7:14 / Mile | Speed | Brooks 11 Blue 2 |
| 1.0 Miles | 7:12 | 7:12 / Mile | Cooldown | Brooks 11 Blue 2 |