View Workout (Adam Snow)
Speed Pyramid
July 5, 2012 (Morning)
Exercise Type: Run
Weather: hot and little wind at PGTF
Comments:
2 X 200m/2'
2 X 300m/2'
500m/2.5'
1000m/3'
500m/3'
2 X 300m/3'
2 X 200m/2-3'
Myself and GMacD with some other dude named A?. GMcD was proabably the MVP of this one, laying out a sub 3' k passing me in the interval. He's very strong and will probably be the top guy at MUN this year.
I enjoyed getting some speed in. I was aiming to hit one of the 200's in 26" but didn't quite hit it. That's okay; I think this was an effective workout. I'd like to revisit this one later in August.
Had an icebath after this.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 11.6 Kilometers | 46:49 | |||
| 4.4 Kilometers | 21:00 | 4:46 / Kilometer | Warmup | |
| 0.2 Kilometers | 0:28 | 2:20 / Kilometer | ||
| 0.2 Kilometers | 0:27 | 2:15 / Kilometer | ||
| 0.3 Kilometers | 0:48 | 2:40 / Kilometer | ||
| 0.3 Kilometers | 0:46 | 2:33 / Kilometer | ||
| 0.5 Kilometers | 1:23 | 2:46 / Kilometer | ||
| 1.0 Kilometers | 3:00 | 3:00 / Kilometer | ||
| 0.5 Kilometers | 1:26 | 2:52 / Kilometer | ||
| 0.3 Kilometers | 0:48 | 2:40 / Kilometer | ||
| 0.3 Kilometers | 0:46 | 2:33 / Kilometer | ||
| 0.2 Kilometers | 0:29 | 2:25 / Kilometer | ||
| 0.2 Kilometers | 0:28 | 2:20 / Kilometer | ||
| 3.2 Kilometers | 15:00 | 4:41 / Kilometer | Cooldown |