April 2, 2012 (Afternoon)
Exercise Type: Run
Weather: Chilly, breezy
Comments:
hard workout, partially because I did it wrong.
1:1 distance recovery
2x(800,400,200,200)
I was shooting for 2:24-2:30, 68, and 32. Turns out there was supposed to be five minutes rest in between sets. I did not know this so the second 800 was slow. Overall a good workout though. Foot felt fine, right shin was unpleasantly tight.
Splits for me were (2:28,67,30.0,31.9;2:38,69,31.4,30.0)
Stretch, roll with Josh the recruit
Lift:
DB Press 3x6x55db
Shoulder lat/front supersets 3x10x12db
Curl: 3x6x70bar, 1x12x50bar
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
8.0 Miles | 0:00 | |||
2.0 Miles | Warmup | Ghost 4 Blue/Green | ||
2.0 Miles | Interval | |||
2.0 Miles | Recovery | |||
1.0 Miles | ||||
1.0 Miles | Cooldown | Ghost 4 Blue/Green |