View Workout (Adam Snow)
4 Lap Repeats
November 28, 2013 (Afternoon)
Exercise Type: Run
Weather: Field House
Comments:
20' warm up
drills and strides
jump rope
6 X 4 Laps of the FH with JK, mostly in 3:06 (one in 3:08 and the last in 3:04)
10' cool down
Nice way to reintroduce some speed back into my training. Today was not about pushing; it was about feeling the pace. I just stayed on JK's shoulder the whole time and relaxed. Even on the last lap of the final interval, out of respect, I never kicked.
It was also a great way to get rid of some of the stress I was feeling last night. Today I feel as alone as I did on one cold morning in Calgary.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 12.23 Kilometers | 48:44 | |||
| 4.2 Kilometers | 20:00 | 4:45 / Kilometer | Warmup | |
| 5880.0 Meters | 18:36 | 3:09 / Kilometer | Interval | |
| 245.0 Meters | 0:55 | 3:44 / Kilometer | ||
| 1.9 Kilometers | 9:13 | 4:51 / Kilometer | Cooldown |