November 1, 2013 (Afternoon)
Exercise Type: Run
Comments:
1 mile warmup
5x1000 @ 4:00, :45-1:30 recovery
1.5 mile cooldown
The sprints groups were doing repeats in a relay format which actually looked really cool. So when Jarred Napier was doing 400's at 65 with 4 minutes recovery between, I figured that was a perfect opportunity to do the same thing. Pacing went very smoothly; I hit 4 flat for all 5 repeats. The intervals didn't feel very taxing which was good. I was not sure how much of a challenge this workout would be but it really wasn't too hard so that was nice.
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
5.61 Miles | 20:00 | |||
1.0 Miles | Warmup | Ghost 5 Blue/White | ||
5.0 Kilometers | 20:00 | 6:26 / Mile | Tempo | Ghost 5 Blue/White |
1.5 Miles | Cooldown | Ghost 5 Blue/White |