View Workout (Adam Snow)
Kathy Butler's WO
November 10, 2011 (Afternoon)
Exercise Type: Run
Weather: amazing day, almost no wind at the track
Comments:
PM WORKOUT 15 min wu + drills / 6 diag / core xs / 2+6+2/ 5x300m progressive 10k pace to 5k pace to 3k pace (100 jog recovery) / core xs / 2+6+2 / 6 x 200m at 35-37 sec pace (100 jog rec) core xs / 15 min wd
I took an hour off at the end of the day to do this with KV at the track. Well worth it! Everything is estimated. We saw VR and Rocky on the cool down.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 13.8 Kilometers | 55:50 | |||
| 3.4 Kilometers | 18:00 | 5:17 / Kilometer | Warmup | |
| 0.5 Kilometers | 1:30 | 3:00 / Kilometer | ||
| 1.8 Kilometers | 6:00 | 3:20 / Kilometer | ||
| 1600.0 Meters | 5:10 | 3:13 / Kilometer | ||
| 1.8 Kilometers | 6:00 | 3:20 / Kilometer | ||
| 1.5 Kilometers | 4:10 | 2:46 / Kilometer | ||
| 3.2 Kilometers | 15:00 | 4:41 / Kilometer | Cooldown |