View Workout (chris smith)
track workout 4x2mile Tempo
November 1, 2012 (Afternoon)
Exercise Type: Run
Weather: calm, very nice out
Comments:
4x2M tempo runs on the track w/ 2 minute/400m jog recovery.
11:28(5:44, 5:44)
11:27(5:45, 5:42)
11:23(5:40, 5:43)
11:08(5:40, 5:28) on 5:40 pace until last 600m when Mike wanted to pick it up to 80sec/lap and we came through in 81 and 77.
Felt good and it was a pretty easy workout. calfs were really sore for an hour or so afterwards.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 11.25 Miles | 1:10:26 | |||
| 1.25 Miles | 9:30 | 7:36 / Mile | Warmup | |
| 2.0 Miles | 11:28 | 5:43 / Mile | Tempo | |
| 0.25 Miles | 2:00 | 8:00 / Mile | Easy | |
| 2.0 Miles | 11:27 | 5:43 / Mile | Tempo | |
| 0.25 Miles | 2:00 | 8:00 / Mile | Easy | |
| 2.0 Miles | 11:23 | 5:41 / Mile | Tempo | |
| 0.25 Miles | 2:00 | 8:00 / Mile | Easy | |
| 2.0 Miles | 11:08 | 5:33 / Mile | Tempo | |
| 1.25 Miles | 9:30 | 7:36 / Mile | Cooldown |