View Workout (Adam Snow)
Heather Hanagar's Worokout
February 18, 2012 (Morning)
Exercise Type: Run
Weather: FH
Comments:
glute activation to start, some jump rope too.
20 mins warm-up on the treadmill with 4 mins of it at steady state
drills, a lot of drills while JK measured the distances.
400m/1', 800m/1' 400m/1' 10 min break with 2 mins at steady state, 400m/1', 500m/2', 300m
15 mins cool down on the treadmill
Some of this distances were off but that's okay because the effort was there and I kept up with JK. Ran a pretty encouraging 300 at the in in about 46', I think. Home for a nap now.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 13.5 Kilometers | 54:10 | |||
| 5.5 Kilometers | 20:00 | 3:38 / Kilometer | Warmup | |
| 1600.0 Meters | 5:10 | 3:13 / Kilometer | Interval | |
| 1.8 Kilometers | 10:00 | 5:33 / Kilometer | Recovery | |
| 1200.0 Meters | 4:00 | 3:20 / Kilometer | Interval | |
| 3.4 Kilometers | 15:00 | 4:24 / Kilometer | Cooldown |