View Workout (Vince Lawton)
(Untitled)
July 23, 2013 (Morning)
Exercise Type: Run
Weather: High 80's, humid, around 11am
Comments:
lifted first again today (bi, back and trap) then did 15 minutes easy and 5x100 with equal recovery. Felt shitty on teh run, focused on the 100's though, felt good to run fast. 18.3, 17.7, 17.2, 16.7, 16.2 and recov back was about 57 each time. 400 meter cooldown at about 2 minutes.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 2.65 Miles | 23:23 | |||
| 1.8 Miles | 15:12 | 8:26 / Mile | Easy | Nike Frees Blue |
| 0.3 Miles | 1:26 | 4:46 / Mile | Speed | Nike Frees Blue |
| 0.3 Miles | 4:45 | 15:50 / Mile | Recovery | Nike Frees Blue |
| 0.25 Miles | 2:00 | 8:00 / Mile | Cooldown | Nike Frees Blue |