View Workout (Coach Fortney)
Day 2 Tue. Intervals
June 30, 2009 (Morning)
Exercise Type: Run
Weather: Awesome
Comments:
went out at 5:30 this morning..the day is awesome at this time of the morning...
Day 2 Session #1 interval training Tuesday
1.5 mile warmup....3x1000 meter repeats w/3:00 walking recoveries.
1) 4:23..7:04 pace
2) 4:08..6:39 pace
3) 3:58..6:23 pace
Total 12:29...6:42 pace... target was 6:40 total pace...
tough workout this morning since not much recovery from yesterday evening.. will do session #2 this evening at YCP...
kness very stiff and some pain warming up.. they get better with speed but stiffen up once workout is over.. some minor back pain in lower right side.
5:30
67
180
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.86 Miles | 38:19 | |||
| 1.5 Miles | 12:17 | 8:11 / Mile | Warmup | Nimbus (9) 6-21-09 |
| 3.0 Kilometers | 12:29 | 6:41 / Mile | Interval | Nimbus (9) 6-21-09 |
| 1.5 Miles | 13:33 | 9:01 / Mile | Cooldown | Nimbus (9) 6-21-09 |