View Workout (craig spriegel)
speedwork
June 3, 2009 (Afternoon)
Exercise Type: Run
Comments:
speedwork on the treadmill. three repeats of 3/4 mile followed by 1/4 jog. Speed ranged from 8-9 mph. jogs were at 6mph. Guiness joined me for the cooldown.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.5 Miles | 37:56 | |||
| 0.5 Miles | 4:45 | 9:30 / Mile | Warmup | |
| 3.0 Miles | 24:01 | 8:00 / Mile | Interval | |
| 1.0 Miles | 9:10 | 9:10 / Mile | Cooldown |