View Workout (chris smith)
Q2 @ Graham
January 17, 2013 (Morning)
Exercise Type: Run
Weather: Cold, Cold, Cold. No wind.
Comments:
1M warm-up & cool-down. Recovery = 1min per 200m.
2x1000m @ T-pace(80) (3:22.7, 3:21) w/ 400m, 200m recovery + 4x200m @ R-pace(34-35) (35.2,34.4,37.7,35) w/200m recovery + 2x1600m @ T-pace(80) (5:23, 5:21) w/ 400m recovery + 4x200m @ R-pace(34-35) (34.8,35.7,34.2,33.8) w/200m recovery
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.0 Miles | 53:30 | |||
| 1.0 Miles | 7:30 | 7:30 / Mile | Warmup | |
| 6.0 Miles | 38:30 | 6:25 / Mile | Interval | |
| 1.0 Miles | 7:30 | 7:30 / Mile | Cooldown |