August 20, 2013 (Afternoon)
Exercise Type: Run
Weather: unseasonably cold; first taste of Fall
Comments:
stick work and glute activation
22' warm up
drills and strides
5 X Kent's Pond/90"
2 strides
17' cool down
Hey, hey. This might be one of the faster Kent Pond repeat workouts I've ever done. Funny thing is that I didn't feel so hot going into the first interval and was surprised when I looked at my watch to see 4:55. Next time, I won't eat mixed nuts before a workout. They're salty and give you gas.
SD was out doing some workout on the trails and when I tried to catch the old phenom on the first interval it probably set the rhythm I needed to cut a good pace.
Oh, and I would have been faster on the last interval had I not been blocked by a group of joggers. But that's all part of doing a workout on public trails and you can't get mad because you have to share the road.
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
16.57 Kilometers | 1:05:01 | |||
4.9 Kilometers | 22:12 | 4:31 / Kilometer | Warmup | |
0.25 Kilometers | 0:40 | 2:40 / Kilometer | ||
1.5 Kilometers | 4:55 | 3:16 / Kilometer | Interval | |
1.5 Kilometers | 4:55 | 3:16 / Kilometer | Interval | |
1.5 Kilometers | 4:55 | 3:16 / Kilometer | Interval | |
1.5 Kilometers | 4:55 | 3:16 / Kilometer | Interval | |
1.5 Kilometers | 4:52 | 3:14 / Kilometer | Interval | |
0.12 Kilometers | 0:14 | 1:56 / Kilometer | ||
3.8 Kilometers | 17:23 | 4:34 / Kilometer | Cooldown |