View Workout (Vince Lawton)
Good Workout
December 27, 2011 (Night)
Exercise Type: Run
Weather: Breezy and 50
Comments:
Finally got out after all the damn rain. needed to get a workout in today so I could be ready for frostbite, went much much better than I was expecting. 4x .27 (meant to do quarters but measured wrong) then 2x .07 (meant to 100ms). Anyways for the quarters I wanted to eb under 70 for each and that was just for the quarter but I actually ended up going 70,68,69,70 for each .27. Fcuk yes. Now granted, there was a very slight, minuscule downhill from the 175-300ish but there was a very sharp curve to offset that so, technically it doesnt count haha. Very pleased with the results, easily could have gone 1-2 seconds faster on each one.
200 meter jog back after each one then 200 meters walk with a decent amount of recov in between.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.69 Miles | 21:33 | |||
| 2.0 Miles | 16:22 | 8:10 / Mile | Warmup | Asics Gel Nimbus 12 |
| 1.08 Miles | 4:37 | 4:16 / Mile | Interval | Asics Gel Nimbus 12 |
| 0.52 Miles | Recovery | Asics Gel Nimbus 12 | ||
| 0.14 Miles | 0:34 | 4:02 / Mile | Speed | Asics Gel Nimbus 12 |
| 0.95 Miles | Cooldown | Asics Gel Nimbus 12 |