View Workout (Adam Snow)
Speed Pyramid
July 11, 2013 (Afternoon)
Exercise Type: Run
Weather: sunny, strong wind on the finishing streach
Comments:
stick work/Glute activation
20' warm up
drills and strides
2 X 200m/2', 2 X 300m/2', 500m/2.5', 1000m/3', 500m/3', 2 X 300m/3', 2 X 200m/2’
20' cool down
A good solid effort on the track with DF. Considering the wind, this was pretty fast (as it should be) especially the 3' k I did. That gives me some confidence going into Sunday's 8k.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 13.81 Kilometers | 1:02:51 | |||
| 4.5 Kilometers | 21:35 | 4:47 / Kilometer | Warmup | |
| 0.31 Kilometers | 0:50 | 2:41 / Kilometer | ||
| 0.2 Kilometers | 0:29 | 2:25 / Kilometer | Interval | |
| 0.2 Kilometers | 0:29 | 2:25 / Kilometer | Interval | |
| 0.3 Kilometers | 0:46 | 2:33 / Kilometer | Interval | |
| 0.3 Kilometers | 0:47 | 2:36 / Kilometer | Interval | |
| 0.5 Kilometers | 1:28 | 2:56 / Kilometer | Interval | |
| 1.0 Kilometers | 3:00 | 3:00 / Kilometer | Interval | |
| 0.5 Kilometers | 1:29 | 2:58 / Kilometer | Interval | |
| 0.3 Kilometers | 0:48 | 2:40 / Kilometer | Interval | |
| 0.3 Kilometers | 0:47 | 2:36 / Kilometer | Interval | |
| 0.2 Kilometers | 0:30 | 2:30 / Kilometer | Interval | |
| 0.2 Kilometers | 0:29 | 2:25 / Kilometer | Interval | |
| 0.8 Kilometers | 9:00 | 11:15 / Kilometer | Recovery | |
| 4.2 Kilometers | 20:24 | 4:51 / Kilometer | Cooldown |