May 29, 2013 (Morning)
Exercise Type: Run
Weather: sunny, cool breeze
Comments:
I met the Nautilus group on the trails not knowing exactly what the workout was. I'm glad I did as it was beneficial to train with a group again.
Here's what I did:
stick work and glute activation
20' warm up
drills and strides
5 X Kenny's Pond (800m)/90'
20' Tempo around Kent's Pond and Long Pond
2 X 32"/1
10' Cool Down
I felt great.
On a slightly negative note, here's how an encounter with some local thugs on Wemouth Street went:
Skeet: "Run, Forest! Run! huhuh"
Me, stoping : "What's that? I couldn't hear you. *holds had to ear*
Skeets: "..."
Me: "Oh, that's right. You're a fuckin' coward."
Not smart, Adam. You have to run by them every d
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
16.7 Kilometers | 1:05:19 | |||
4.1 Kilometers | 20:00 | 4:52 / Kilometer | Warmup | |
0.8 Kilometers | 2:36 | 3:15 / Kilometer | Interval | |
0.8 Kilometers | 2:31 | 3:08 / Kilometer | Interval | |
0.8 Kilometers | 2:31 | 3:08 / Kilometer | Interval | |
0.8 Kilometers | 2:31 | 3:08 / Kilometer | Interval | |
0.8 Kilometers | 2:27 | 3:03 / Kilometer | Interval | |
5.6 Kilometers | 20:00 | 3:34 / Kilometer | Tempo | |
0.2 Kilometers | 0:32 | 2:40 / Kilometer | Speed | |
0.2 Kilometers | 0:32 | 2:40 / Kilometer | Speed | |
0.4 Kilometers | 2:00 | 5:00 / Kilometer | Recovery | |
2.2 Kilometers | 9:39 | 4:23 / Kilometer | Cooldown |