View Workout (Vince Lawton)
First "Extended" Speedwork
April 30, 2012 (Afternoon)
Exercise Type: Run
Weather: 60 and Sunny
Comments:
Didn't have too much time to run today because I still have lots of makeup work but oh well. Tried to go a bit faster today while at the same time keeping it controlled. Didn't really start throwing some of my controlled surges in until I got back onto sinclair after the bike path. After that stretcehd and strided then opted to do a 50 sec run and surprisingly enough I not only made it to the 300 but slightly beyond it to the final exchange arrows. Felt "good" til about the 220ish mark then I slowed down and didnt really fight to come back haha. Stretched and strided afterwards and headed out. Probably should have did a cooldown. Considering trying to go 5 miles tomorrow as my long run for the week.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 3.21 Miles | 22:55 | |||
| 3.01 Miles | 22:05 | 7:20 / Mile | Training | Asics Gel Numbus 12 (Black Pair) |
| 0.2 Miles | 0:50 | 4:09 / Mile | Speed | Asics Gel Numbus 12 (Black Pair) |