View Workout (Adam Snow)
Speed Pyramid
August 22, 2013 (Afternoon)
Exercise Type: Run
Weather: warm and windy 60km/hr
Comments:
stick work, glute activation, rump rope
20' warm up
drills and strides, dynamic stretching
3 X 200m, 2 X 300m, 600m, 1000m, 600m, 2 X 300m, 3 X 200m/ 1' breaks, 2' after the 1000m
15' cool down
I believe the wind slowed me down significantly on this. The short breaks made this pretty tough too. However, this was a good effort and I left the track satisfied because my 200m reps felt strong.
I was talking to a soccer player working at the track beforehand. Other than that, the track was completely empty.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 12.95 Kilometers | 49:44 | |||
| 4.25 Kilometers | 19:48 | 4:39 / Kilometer | Warmup | |
| 0.4 Kilometers | 1:10 | 2:55 / Kilometer | ||
| 0.2 Kilometers | 0:29 | 2:25 / Kilometer | ||
| 0.2 Kilometers | 0:30 | 2:30 / Kilometer | ||
| 0.2 Kilometers | 0:29 | 2:25 / Kilometer | ||
| 0.3 Kilometers | 0:50 | 2:46 / Kilometer | ||
| 0.3 Kilometers | 0:50 | 2:46 / Kilometer | ||
| 0.6 Kilometers | 1:51 | 3:05 / Kilometer | ||
| 1.0 Kilometers | 3:11 | 3:11 / Kilometer | ||
| 0.6 Kilometers | 1:53 | 3:08 / Kilometer | ||
| 0.3 Kilometers | 0:52 | 2:53 / Kilometer | ||
| 0.3 Kilometers | 0:52 | 2:53 / Kilometer | ||
| 0.2 Kilometers | 0:31 | 2:35 / Kilometer | ||
| 0.2 Kilometers | 0:29 | 2:25 / Kilometer | ||
| 0.2 Kilometers | 0:29 | 2:25 / Kilometer | ||
| 3.7 Kilometers | 15:30 | 4:11 / Kilometer | Cooldown |