View Workout (Ethan Teare)
Split 4-2-1; Like a Flightless Bird
October 3, 2012 (Morning)
Exercise Type: Run
Comments:
4-2-1 split tempo on MLK. Felt absolutely glorious for the first 3.5...like an uncaged (flightless of course) bird.
The two felt ok, except the last half got a bit difficult.
Then the last mile was fine but my legs were heavy. Overall, fantastic workout! Very happy. Back to Veale and then 3 x 45 sec. pick ups on the field.
Lifting, Stretch, roll, ibis x 30, hips, push-ups
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 11.4 Miles | 37:32 | |||
| 2.0 Miles | Warmup | Asics Gel-Nimbus 14 Yellow | ||
| 4.0 Miles | 21:40 | 5:24 / Mile | Tempo | Nike XC Streak 4 |
| 2.0 Miles | 10:40 | 5:19 / Mile | Tempo | Nike XC Streak 4 |
| 1.0 Miles | 5:12 | 5:12 / Mile | Interval | Nike XC Streak 4 |
| 2.4 Miles | Cooldown | Asics Gel-Nimbus 14 Yellow |