View Workout (chris smith)
Q1
July 22, 2013 (Morning)
Exercise Type: Run
Weather: cool, nice weather
Comments:
First track in a long time. did 4x1000m w/ Mike and Aaron. Target was 79-80. Did 3:15.26, 3:13.01, 3:13.2, 3:12.6. recovery was 2:30-40 w/ 400m jog. Felt pretty good for the first workout. average was in the 77-78 range, so better than expected. I t was probably more like R-pace for me but I was able to maintain and mostly had negative splits. Mike and Aaron were only about 3-5 seconds ahead, so I'm not too far off.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.0 Miles | 39:24 | |||
| 1.0 Miles | 7:30 | 7:30 / Mile | Warmup | |
| 4.0 Kilometers | 12:54 | 5:11 / Mile | Interval | |
| 1.0 Miles | 8:00 | 8:00 / Mile | Recovery | |
| 1.51 Miles | 11:00 | 7:15 / Mile | Cooldown |