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Repeat 300s

July 3, 2014 (Afternoon)

Exercise Type: Run

Weather: warm, humid and windy

Comments:
glute activation
20' warm up
drills and strides
2 X 5 X 300m/100m jog/5'
15' cool down

With JK (and sometimes AW and I). Nice way to have an easier day; tough but short. Tougher than expected anyway. Wanted to do a pyramid (too windy) but this was the same volume so it's all quite good.

Distance Duration Pace Interval Type Shoes
11.4 Kilometers 52:59
4.0 Kilometers 18:21 4:35 / Kilometer Warmup  
0.4 Kilometers 1:10 2:55 / Kilometer    
0.3 Kilometers 0:51 2:50 / Kilometer Interval  
0.3 Kilometers 0:52 2:53 / Kilometer Interval  
0.3 Kilometers 0:52 2:53 / Kilometer Interval  
0.3 Kilometers 0:52 2:53 / Kilometer Interval  
0.3 Kilometers 0:51 2:50 / Kilometer Interval  
0.3 Kilometers 0:49 2:43 / Kilometer Interval  
0.3 Kilometers 0:53 2:56 / Kilometer Interval  
0.3 Kilometers 0:50 2:46 / Kilometer Interval  
0.3 Kilometers 0:51 2:50 / Kilometer Interval  
0.3 Kilometers 0:50 2:46 / Kilometer Interval  
1.0 Kilometers 11:00 11:00 / Kilometer Recovery  
3.0 Kilometers 13:57 4:39 / Kilometer Cooldown  

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