November 16, 2011 (Afternoon)
Exercise Type: Run
Weather: Veale
Comments:
Ran inside bc it was late and getting chilly. Warmup and cooldown on a treadmill, 4x 200on/200off in between. Felt good even though I was tired and a little tight. Ran 33,32,31,31. Wasn't feeling any anaerobic strain until a little bit of the last 100 of the last rep. Cooled down on a mill, sped it up at the end for fun but it died right when I crossed the two mile point.
Static 3
Hips: 30eax extensor lift, 30eax abductor, 15eax each direction x cycles
Ice bag x 10 min on knee
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
6.0 Miles | 34:41 | |||
3.0 Miles | 20:56 | 6:58 / Mile | Warmup | Ghost 4 Blue/Green |
1.0 Miles | Speed | Ghost 4 Blue/Green | ||
2.0 Miles | 13:45 | 6:52 / Mile | Cooldown | Ghost 4 Blue/Green |