November 3, 2011 (Afternoon)
Exercise Type: Run
Weather: beautiful fall day
Comments:
w/ KB, MK and SW.
"Thurs: 15 min wu + drills / 6 'diagonals' equivalent so approx 110-120m with fast in the middle with approx 75m easy jog between / 2+6+2 / 6 x 1 min with 1 min jog rec at about 5 k pace or a little quicker, core xs / 2+6+2 / 6 x 30 sec at relaxed sprint with 1 min jog rec / core xs / 40 walking lunges / 15 min wd"
Very complex workout but I felt good even though I was sick for most of the day.
Gave KV Daniels Running Formula with inscription
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
15.56 Kilometers | 1:12:02 | 4:37 / Kilometer |