View Workout (Vince Lawton)
Workout
December 19, 2011 (Afternoon)
Exercise Type: Run
Weather: Very Cold and Sunny
Comments:
30,50,60,70,80,90 as the workout after 8 hills. Very very sluggish today along wiht all the other guys, think it had somethng to do with taking exams and the time of day that we were running. Sucked, but oh well. Got through still relatively well. Just tried to focus on 4:40 pace for the ones after 50 second runs. And for the 60,70 and 80 and I was on 65 quarter pace, 66 at the quarter and 68 at the quarter and then 70 flat for the 90 second run so, good day. Tryna break 4:50 by the end of indoor and break 4:42 by the end of outdoor. Lets goo. (195, 310, 355, 420, 450, 505 was the distances I got for all the times we ran)
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.89 Miles | 6:20 | |||
| 2.2 Miles | Warmup | Asics Gel Numbus 12 (Black Pair) | ||
| 0.25 Miles | Cruise | Asics Gel Numbus 12 (Black Pair) | ||
| 2327.0 Meters | 6:20 | 4:22 / Mile | Interval | Nike Free Runs+2 |
| 800.0 Meters | Recovery | Nike Free Runs+2 | ||
| 0.5 Miles | Cooldown | Asics Gel Numbus 12 (Black Pair) |