View Workout (Adam Snow)
3-2-1 Workout
May 21, 2013 (Afternoon)
Exercise Type: Run
Weather: sunny but cool, slight breeze at the track
Comments:
stick work and glute activation
jump rope
20' warm-up
drills and strides
4 X 300m/200m, 200m/100m, 100m/300m
20' cool down
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 13.0 Kilometers | 1:01:45 | |||
| 4.5 Kilometers | 20:00 | 4:26 / Kilometer | Warmup | |
| 0.4 Kilometers | 1:10 | 2:55 / Kilometer | ||
| 2.0 Kilometers | 6:00 | 3:00 / Kilometer | Interval | |
| 1.7 Kilometers | 14:30 | 8:31 / Kilometer | Recovery | |
| 4.4 Kilometers | 20:05 | 4:33 / Kilometer | Cooldown |