View Workout (Adam Snow)
Kent's Pond Repeats
July 9, 2013 (Afternoon)
Exercise Type: Run
Weather: foging over
Comments:
stick work and glute activation
22' warm up
drills and strides
5 X 1500m/90"
22' cool down
Pretty good. Not as fast as the time I did this last year on the Tuesday before the Mews 8k. However, it was much faster and more consistent than when I did this 3 weeks ago. Plus, you have to take into account the new hill on the trail.
Coincidentally, the same lady with her walker was out and she swore as I bolted past her. Oh well.
Indulged myself with a kick at the end of the 5th one. I'd like to think the 4th would have been a little faster had I not been hampered by some young girls jogging exactly where I had my start/finish line.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 17.5 Kilometers | 1:16:08 | |||
| 4.8 Kilometers | 21:41 | 4:31 / Kilometer | Warmup | |
| 200.0 Meters | 0:33 | 2:45 / Kilometer | ||
| 1.5 Kilometers | 5:01 | 3:20 / Kilometer | Interval | |
| 1.5 Kilometers | 5:01 | 3:20 / Kilometer | Interval | |
| 1.5 Kilometers | 5:01 | 3:20 / Kilometer | Interval | |
| 1.5 Kilometers | 5:01 | 3:20 / Kilometer | Interval | |
| 1.5 Kilometers | 4:56 | 3:17 / Kilometer | Interval | |
| 0.25 Kilometers | 6:00 | 24:00 / Kilometer | Recovery | |
| 4.75 Kilometers | 22:54 | 4:49 / Kilometer | Cooldown |