View Workout (Adam Snow)
Speed Session
August 27, 2013 (Afternoon)
Exercise Type: Run
Weather: overcast, very little wind
Comments:
stick work and glute activation
jump rope
20' warm up
drills and strides
3 X 800m/90"/3'30", 3 X 600m/90"/3'30", 3 X 400m/90"/3'30", 3 X 200m/90"
20' cool down
A successful workout at the track. I was lucky enough to have a calm day in Mount Pearl and my times here show that. I wasn't sure what workout to do today so I just copied the workout that GMacD created on the same day in 2012. Altough, I just ran these consistantly rather at rotating paces.
My roommates were there when I arrived at the track. Small town.
Had a protein shake and ice bath after this.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 15.39 Kilometers | 57:59 | |||
| 4.5 Kilometers | 20:00 | 4:26 / Kilometer | Warmup | |
| 0.8 Kilometers | 2:24 | 3:00 / Kilometer | Interval | |
| 0.8 Kilometers | 2:24 | 3:00 / Kilometer | Interval | |
| 0.8 Kilometers | 2:23 | 2:58 / Kilometer | Interval | |
| 0.6 Kilometers | 1:46 | 2:56 / Kilometer | Interval | |
| 0.6 Kilometers | 1:45 | 2:55 / Kilometer | Interval | |
| 0.6 Kilometers | 1:45 | 2:55 / Kilometer | Interval | |
| 0.4 Kilometers | 1:08 | 2:50 / Kilometer | Interval | |
| 0.4 Kilometers | 1:06 | 2:45 / Kilometer | Interval | |
| 0.4 Kilometers | 1:06 | 2:45 / Kilometer | Interval | |
| 0.2 Kilometers | 0:29 | 2:25 / Kilometer | Interval | |
| 0.2 Kilometers | 0:29 | 2:25 / Kilometer | Interval | |
| 0.2 Kilometers | 0:28 | 2:20 / Kilometer | Interval | |
| 0.45 Kilometers | 1:12 | 2:40 / Kilometer | ||
| 4.44 Kilometers | 19:34 | 4:24 / Kilometer | Cooldown |