View Workout (Adam Snow)
Kathy Butler Workout
March 18, 2014 (Afternoon)
Exercise Type: Run
Weather: sunny and cold, gusty wind
Comments:
glue activion
20' warm up
drills and strides
3 X 9'(3' CCP, 3' 10k pace, 3' 5k pace)
lunges
20' cool down
Good workout! Just like the last time I did this workout. the wind was a factor. But I put in a solid effot - esp. on the last 5k-pace interval.
Almost killed by one of the MAs as she slowly turned left into the Techniplex.
Saw friends RBs and KP on the way home. Nice to see her!
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 16.6 Kilometers | 1:09:30 | |||
| 4.5 Kilometers | 20:40 | 4:35 / Kilometer | Warmup | |
| 0.25 Kilometers | 0:42 | 2:48 / Kilometer | ||
| 7.45 Kilometers | 27:00 | 3:37 / Kilometer | Fartlek | |
| 4.4 Kilometers | 21:08 | 4:48 / Kilometer | Cooldown |