View Workout (Joe Heebner)
Tempo k's
January 28, 2013 (Afternoon)
Exercise Type: Run
Comments:
Warmup, medium drill, 6-8 x 1000m @ 3:30-3:45
Split 3:40, 3:39, 3:37, 3:36, 3:34, 3:37
Felt alright cardio-wise on these. My achilles was sore on the cooldown though, so I iced right away instead of lifting. Then more essentials plus a whirlpool ice bath.
Achilles Ice x 10 min
8x30 abs with Chris Everett
Hips: 30 x SHLR, abductor spreads, circles, and extensor lifts
Ice whirlpool x 12 minutes.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.73 Miles | 21:43 | |||
| 1.5 Miles | Warmup | Ghost 5 Yellow/Blue | ||
| 6.0 Kilometers | 21:43 | 5:49 / Mile | Tempo | Ghost 5 Yellow/Blue |
| 0.5 Miles | Cooldown | Ghost 5 Yellow/Blue |