June 22, 2013 (Morning)
Exercise Type: Run
Weather: sunny turning to overcast
Comments:
stick work and glute activation, some jump rope
20' warm up on the trails
drills and strides
2 X 600m/2'
3 X (400m hard-200m easy-200m hard)/2'
1 X 400m/2'
2 X (200m hard-200m easy-200m hard)/2'
1 X 400m
20' cool down
GMac and I at the track. This is the first real speed workout I've done...okay, it's the second. But the wind slowed us down, er. Who knows why I wasn't as fast. I have a feeling that I got some great benefits from this one. And that the next time I do this it'll be more quality.
For a lot of them, I'd lead from the beginning but G would pass me. He's faster but I have a quicker start.
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
15.01 Kilometers | 59:44 | |||
4.5 Kilometers | 19:59 | 4:26 / Kilometer | Warmup | |
410.0 Meters | 1:10 | 2:50 / Kilometer | ||
600.0 Meters | 1:47 | 2:58 / Kilometer | Speed | |
600.0 Meters | 1:44 | 2:53 / Kilometer | Speed | |
400.0 Meters | 1:09 | 2:52 / Kilometer | Speed | |
200.0 Meters | 0:34 | 2:50 / Kilometer | Speed | |
400.0 Meters | 1:08 | 2:50 / Kilometer | Speed | |
200.0 Meters | 0:34 | 2:50 / Kilometer | Speed | |
400.0 Meters | 1:07 | 2:47 / Kilometer | Speed | |
200.0 Meters | 0:31 | 2:35 / Kilometer | Speed | |
400.0 Meters | 1:06 | 2:45 / Kilometer | Speed | |
200.0 Meters | 0:30 | 2:30 / Kilometer | Speed | |
200.0 Meters | 0:29 | 2:25 / Kilometer | Speed | |
200.0 Meters | 0:29 | 2:25 / Kilometer | Speed | |
200.0 Meters | 0:31 | 2:35 / Kilometer | Speed | |
400.0 Meters | 1:06 | 2:45 / Kilometer | Speed | |
1.0 Kilometers | 5:20 | 5:20 / Kilometer | Recovery | |
4.5 Kilometers | 20:30 | 4:33 / Kilometer | Cooldown |