View Workout (Joe Heebner)
Sketch to the max
March 24, 2012 (Night)
Exercise Type: Run
Weather: Cool, pleasant
Comments:
Ran the third workout of the week by myself a little after 9pm.
WU: Michelson-Overlook-Mayfield-Bellflower-115-Wade Park-118-track. Kinda quick, around 7 flat pace
Workout:
3 x 1000 Tempo, 2’ rest
3 x 400 @ goal race pace with 2 minutes between each
Was shooting for 3:30 or better in the thousands, hit 3:25,3:22,3:26. Jogged a 200 in the recovery time. Fours were a little slow though, 75.2,73.6,74.2. Shins were feeling a little tight (my normal shoes are at Veale) so I did the last two 400s barefoot. Felt better after that. It was kind of hard doing this workout pretty much alone. There was one other guy who showed up to the track just going at an easy pace.
CD: Track-118-Wade Park-108-Wade Oval-Bellflower-Ford/Mayfield-Overlook-Michelson
Got really sketched out while running along Wade Park when I passed a guy on a bike going the other direction and I thought he might have turned around. Pretty sure now that either he didn't or after I turned off he stopped following me. I wasn't carrying anything but it was still kind of scary. Anyway, made it back fine.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.33 Miles | 13:55 | |||
| 2.75 Miles | Warmup | |||
| 400.0 Meters | 1:14 | 4:57 / Mile | Training | |
| 600.0 Meters | Recovery | |||
| 1000.0 Meters | 3:25 | 5:29 / Mile | Tempo | |
| 1000.0 Meters | 3:22 | 5:25 / Mile | Tempo | |
| 1000.0 Meters | 3:26 | 5:31 / Mile | Tempo | |
| 400.0 Meters | 1:15 | 5:01 / Mile | Training | |
| 400.0 Meters | 1:13 | 4:53 / Mile | Training | |
| 3.6 Miles | Cooldown |