View Workout (Liam Albrittain)
DCXIII
July 16, 2014 (Morning)
Exercise Type: Run
Weather: 70s, dark by the end again
Comments:
I left at nine and did a 30-60-90-120-90-60-30 ladder heading towards the farthest reaches of the town, towards the mountains, with recovery the length of the following interval. They mostly felt like a tempo effort and though I tried on some of the shorter ones, I was never sprinting. I was lost for a few minutes, but at 35 minutes, having recovered well, I added six more striders which got me to 39:07 and then cooling down for remainder of the time.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.15 Miles | 45:12 | |||
| 1.6 Miles | 12:00 | 7:30 / Mile | Warmup | |
| 3.8 Miles | 27:12 | 7:09 / Mile | Fartlek | |
| 0.75 Miles | 6:00 | 7:59 / Mile | Recovery |