View Workout (Adam Snow)
LT Workout
June 15, 2012 (Afternoon)
Exercise Type: Run
Weather: overcast and cool, breezy
Comments:
w/ MH on Long Pond. Met him on the trails after he came up from his softball game.
16' warm up + 5' at steady state
drills and strides
2 X 15' @ LT pace/2'
a few strides in the cool down
The exact same HR as last week. Not sure if this was effective or not but I was moving fairly fast because I did my laps in 9:44 and then 9:46. Maybe I wasn't strong enough on the flats and that's why my HR wasn't higher. Could also be because I didn't get enough sleep last night. At least my economy is good. Had Jack White's song "Freedom at 21" stuck in my head. Inspiring.
Finished on the grassy hill leading up to the park. The cool down was, as always after an LT, labored. Met GN, one of MH's athletes.
| Distance | Duration | Pace | HR Avg | HR Max | Interval Type | Shoes |
|---|---|---|---|---|---|---|
| 17.8 Kilometers | 1:07:56 | |||||
| 3.2 Kilometers | 16:00 | 5:00 / Kilometer | Warmup | |||
| 1.2 Kilometers | 5:00 | 4:10 / Kilometer | Steady State | |||
| 9.2 Kilometers | 30:00 | 3:15 / Kilometer | 169 | 171 | Tempo | |
| 0.2 Kilometers | 0:38 | 3:10 / Kilometer | ||||
| 4.0 Kilometers | 16:18 | 4:04 / Kilometer | Cooldown |