View Workout (Adam Snow)
4' Intervals
August 10, 2013 (Night)
Exercise Type: Run
Weather: overcast and blustery
Comments:
stick work and glute activation
20'+ warm up
drills and strides
4 X 4'/2'
cool down
Not a bad workout considering I was in the hospital this morning. And why was I in the hospital this morning, you might ask?
Well, I had one too many beers and GMacD's going-away party. When I woke up at 4 due to CC's snoring I thought I was alright. I assumed the walk home sobered me up enough to keep me out of danger. But when I woke up again at 9 I puked my guts up. I quickly left and headed for the Emergency Room.
The service was fast and the nurses and doctor were really nice and sweet. After an IV and liquid cortef injection I was okay again.
I'm glad I finally found the motivation to get out. Each interval I ran further and further. I just about made it to the arches on Kent's Pond from the gazebo.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 15.71 Kilometers | 1:06:15 | |||
| 5.0 Kilometers | 22:41 | 4:32 / Kilometer | Warmup | |
| 0.2 Kilometers | 0:32 | 2:40 / Kilometer | ||
| 1200.0 Meters | 4:00 | 3:20 / Kilometer | Interval | |
| 0.3 Kilometers | 2:00 | 6:40 / Kilometer | Recovery | |
| 1202.0 Meters | 4:00 | 3:19 / Kilometer | Interval | |
| 0.3 Kilometers | 2:00 | 6:40 / Kilometer | Recovery | |
| 1204.0 Meters | 4:00 | 3:19 / Kilometer | Interval | |
| 0.3 Kilometers | 2:00 | 6:40 / Kilometer | Recovery | |
| 1207.0 Meters | 4:00 | 3:18 / Kilometer | Interval | |
| 4.8 Kilometers | 21:02 | 4:22 / Kilometer | Cooldown |