View Workout (Adam Snow)
Repeat Miles
July 2, 2013 (Afternoon)
Exercise Type: Run
Weather: sunny, cool breeze
Comments:
20' warm up
drills and strides
2 X 400m/75"
4 X 1 Mile/3'
2 X 400m/75"
20' cool down
with DF at the Track. Nice weather for it. Happy with my 400s but my miles should have had a better effort. Maybe it was the lack of sleep over the last few days. Maybe it was because DF was running so far ahead of me that I got into a defeated frame of mine. However, a 5:11 mile is pretty much right on for a 16' flat. So although I was probably a lil' faster this time last year, putting it into perspective, I've only had one solid month of training. So I'll sleep happy tonight.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 18.02 Kilometers | 1:18:10 | |||
| 4.4 Kilometers | 21:00 | 4:46 / Kilometer | Warmup | |
| 0.38 Kilometers | 1:10 | 3:04 / Kilometer | ||
| 0.4 Kilometers | 1:09 | 2:52 / Kilometer | Speed | |
| 0.4 Kilometers | 1:08 | 2:50 / Kilometer | Speed | |
| 1.0 Miles | 5:08 | 3:11 / Kilometer | Interval | |
| 1.0 Miles | 5:11 | 3:13 / Kilometer | Interval | |
| 1.0 Miles | 5:11 | 3:13 / Kilometer | Interval | |
| 1.0 Miles | 5:11 | 3:13 / Kilometer | Interval | |
| 0.4 Kilometers | 1:08 | 2:50 / Kilometer | Speed | |
| 0.4 Kilometers | 1:06 | 2:45 / Kilometer | Speed | |
| 900.0 Meters | 10:00 | 11:06 / Kilometer | Recovery | |
| 4.3 Kilometers | 20:48 | 4:50 / Kilometer | Cooldown |