June 6, 2013 (Afternoon)
Exercise Type: Run
Weather: strong winds
Comments:
stick work and glute activation
20' warm up
drills and strides
2 X 5 X 300m/2'/5'
~10' cool down
As you can see from the great difference between the first and last 300m interval, either I didn't warm up effectively or the wind died down favorably. Either way, it was worth the traffic driving into MP just for the 47" interval at the end. Nothing too fast but a measurable improvement.
Cooled down with AW.
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
10.05 Kilometers | 43:53 | |||
4.2 Kilometers | 19:46 | 4:42 / Kilometer | Warmup | |
0.35 Kilometers | 0:45 | 2:08 / Kilometer | ||
0.3 Kilometers | 0:55 | 3:03 / Kilometer | Interval | |
0.3 Kilometers | 0:53 | 2:56 / Kilometer | Interval | |
0.3 Kilometers | 0:51 | 2:50 / Kilometer | Interval | |
0.3 Kilometers | 0:50 | 2:46 / Kilometer | Interval | |
0.3 Kilometers | 0:50 | 2:46 / Kilometer | Interval | |
0.3 Kilometers | 0:49 | 2:43 / Kilometer | Interval | |
0.3 Kilometers | 0:49 | 2:43 / Kilometer | Interval | |
0.3 Kilometers | 0:49 | 2:43 / Kilometer | Interval | |
0.3 Kilometers | 0:49 | 2:43 / Kilometer | Interval | |
0.3 Kilometers | 0:47 | 2:36 / Kilometer | Interval | |
0.5 Kilometers | 5:00 | 10:00 / Kilometer | Recovery | |
2.0 Kilometers | 10:00 | 5:00 / Kilometer | Cooldown |