View Workout (Adam Snow)
Crazy 8's
August 12, 2013 (Afternoon)
Exercise Type: Run
Weather: cooler day at the track with a blustery wind
Comments:
stick work and glute activation
20' warm up on the track
drills and stride
2 X 4 800m(rotating @ 5000m pace/1500m pace)/2'/4'30"
20' cool down
Faster than the last time I did them! That could be because it wasn't as humid but there was a lot of wind today. So I'll chalk this up as a sign that I'm progressing.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 16.23 Kilometers | 1:17:01 | |||
| 4.3 Kilometers | 20:01 | 4:39 / Kilometer | Warmup | |
| 0.4 Kilometers | 1:10 | 2:55 / Kilometer | ||
| 0.8 Kilometers | 2:30 | 3:07 / Kilometer | Interval | |
| 0.8 Kilometers | 2:30 | 3:07 / Kilometer | Interval | |
| 0.8 Kilometers | 2:27 | 3:03 / Kilometer | Interval | |
| 0.8 Kilometers | 2:31 | 3:08 / Kilometer | Interval | |
| 0.8 Kilometers | 2:30 | 3:07 / Kilometer | Interval | |
| 0.8 Kilometers | 2:28 | 3:05 / Kilometer | Interval | |
| 0.8 Kilometers | 2:29 | 3:06 / Kilometer | Interval | |
| 0.8 Kilometers | 2:26 | 3:02 / Kilometer | Interval | |
| 0.9 Kilometers | 16:00 | 17:46 / Kilometer | Recovery | |
| 4.23 Kilometers | 19:59 | 4:43 / Kilometer | Cooldown |