View Workout (Adam Snow)
Kilometre Repeats
August 16, 2013 (Morning)
Exercise Type: Run
Comments:
stick work and glute activation
jump rope
20' warm up
drills and strides
5 X 200m/1', 3' break, 6 X 1k/2'
strides (to get rid of the lactic acid)
20' cool down
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 16.54 Kilometers | 1:02:52 | |||
| 4.5 Kilometers | 20:00 | 4:26 / Kilometer | Warmup | |
| 0.4 Kilometers | 1:09 | 2:52 / Kilometer | ||
| 0.2 Kilometers | 0:32 | 2:40 / Kilometer | Interval | |
| 0.2 Kilometers | 0:31 | 2:35 / Kilometer | Interval | |
| 0.2 Kilometers | 0:31 | 2:35 / Kilometer | Interval | |
| 0.2 Kilometers | 0:30 | 2:30 / Kilometer | Interval | |
| 0.2 Kilometers | 0:30 | 2:30 / Kilometer | Interval | |
| 1.0 Kilometers | 3:11 | 3:11 / Kilometer | Interval | |
| 1.0 Kilometers | 3:11 | 3:11 / Kilometer | Interval | |
| 1.0 Kilometers | 3:11 | 3:11 / Kilometer | Interval | |
| 1.0 Kilometers | 3:12 | 3:12 / Kilometer | Interval | |
| 1.0 Kilometers | 3:10 | 3:10 / Kilometer | Interval | |
| 1.0 Kilometers | 3:04 | 3:04 / Kilometer | Interval | |
| 0.22 Kilometers | 0:34 | 2:34 / Kilometer | ||
| 4.42 Kilometers | 19:36 | 4:26 / Kilometer | Cooldown |