View Workout (Adam Snow)
54321 Workout
October 2, 2013 (Afternoon)
Exercise Type: Run
Weather: Augtober
Comments:
bit of stick work and glute activation
20' warm up (saved a duck on the way there.. sort of)
drills and strides
5', 4', 3', 2', 1', 30"/1' float around Kent's Pond
4 more strides
15' cool down
Bumped into a few Nautilus runners as I finished my warm up on Kents. Immediatly following that I had to squat in the woods again for the second time in about 3 weeks. As for the workout, I felt strong and relaxed. During my 5' interval, I ran a lap of Kent's in about 4:53 with minimal effort.
Shared the pond with a large group of female "runners." Not sure if their words of encouragement were sarcastic or not.
Almost got locked out when I got home. Must be smarter next time and take the right key. Poor ol' Pinky could do nothing but watch as I knocked and rang the doorbell.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 13.38 Kilometers | 56:02 | |||
| 4.65 Kilometers | 20:54 | 4:29 / Kilometer | Warmup | |
| 0.2 Kilometers | 0:35 | 2:55 / Kilometer | ||
| 3.31 Miles | 19:05 | 3:34 / Kilometer | Fartlek | |
| 0.1 Kilometers | 0:16 | 2:40 / Kilometer | ||
| 3.1 Kilometers | 15:12 | 4:54 / Kilometer | Cooldown |