View Workout (Adam Snow)
321 Workout
June 12, 2014 (Afternoon)
Exercise Type: Run
Weather: sunny but very cold and windy
Comments:
w/ JK
warm up from home, meet at Splash Facility
drills, one stride
3 X 3', 2', 1',/2', 1', 3'
4 X 50m hill
20' cool down
Moving efficently on the trails of Long Pond!
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 17.52 Kilometers | 1:13:20 | |||
| 3.2 Kilometers | 14:53 | 4:39 / Kilometer | Warmup | |
| 0.1 Kilometers | 0:14 | 2:20 / Kilometer | ||
| 9.0 Kilometers | 33:00 | 3:40 / Kilometer | Fartlek | |
| 0.6 Kilometers | 4:00 | 6:40 / Kilometer | Recovery | |
| 0.22 Kilometers | 0:50 | 3:47 / Kilometer | Hills | |
| 4.4 Kilometers | 20:23 | 4:37 / Kilometer | Cooldown |