View Workout (Alex Wilson)
"Slow" Intervals w/Jason
January 28, 2013 (Morning)
Exercise Type: Run
Comments:
Warmup, 400 fast (70ish) then wait til HR hit back around 120-130 then go again, 2 sets of 4 with a mile in between, then another easy mile after the second set, and a set of 2 400s, cooldown.
400s: 78 75 71 70 68 68 68 68 67 65
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.21 Miles | 59:45 | |||
| 1.65 Miles | 11:20 | 6:52 / Mile | Warmup | Asics DS Trainers 17 |
| 0.25 Miles | 1:18 | 5:12 / Mile | Speed | Nike Racing Flats |
| 0.25 Miles | 1:15 | 5:00 / Mile | Speed | Nike Racing Flats |
| 0.25 Miles | 1:11 | 4:44 / Mile | Speed | Nike Racing Flats |
| 0.25 Miles | 1:10 | 4:40 / Mile | Speed | Nike Racing Flats |
| 0.25 Miles | 1:08 | 4:32 / Mile | Speed | Nike Racing Flats |
| 0.25 Miles | 1:08 | 4:32 / Mile | Speed | Nike Racing Flats |
| 0.25 Miles | 1:08 | 4:32 / Mile | Speed | Nike Racing Flats |
| 0.25 Miles | 1:08 | 4:32 / Mile | Speed | Nike Racing Flats |
| 0.25 Miles | 1:07 | 4:28 / Mile | Speed | Nike Racing Flats |
| 0.25 Miles | 1:05 | 4:20 / Mile | Speed | Nike Racing Flats |
| 4.06 Miles | 29:10 | 7:10 / Mile | Recovery | Nike Racing Flats |
| 1.0 Miles | 7:37 | 7:37 / Mile | Cooldown | Asics DS Trainers 17 |