View Workout (Adam Snow)
321 Workout
March 11, 2014 (Afternoon)
Exercise Type: Run
Weather: sunny but cold
Comments:
21' warm up
drills and strides
3 X 3'/2', 2'/1', 1'/3'
lunges and strides
16' cool down
Decided to go outside instead of another session in the Field House so I went down to the Boulevard and banged this workout out. It was harder than I thought it would be; could have been my effort, the cold air, or fatigue from last week. Either way, I'm glad I got out in the fresh air even if I was on my own.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 16.65 Kilometers | 1:11:28 | |||
| 4.6 Kilometers | 20:52 | 4:32 / Kilometer | Warmup | |
| 0.3 Kilometers | 0:50 | 2:46 / Kilometer | ||
| 6.0 Kilometers | 18:00 | 3:00 / Kilometer | Interval | |
| 2.2 Kilometers | 15:02 | 6:50 / Kilometer | Recovery | |
| 0.25 Kilometers | 0:45 | 3:00 / Kilometer | ||
| 3.3 Kilometers | 15:59 | 4:50 / Kilometer | Cooldown |