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Ladder workout @ Old Milton w/Angela

August 10, 2014 (Morning)

Exercise Type: Run

Comments:
1 mile warm 10:39
200m :44, 200 rest walking
400m 1:28, 2 min rest
800m 3:03, 3 min rest
1200m 4:36, 5 min rest
800m 2:59, 3 min rest
400m 1:30, 2 min rest
200m :45, 200m walking rest
800 cooldown 5:31

intervals at 19:00 flat 5k pace

Distance Duration Pace Interval Type Shoes
4.01 Miles 31:11
1.0 Miles 10:39 10:39 / Mile Warmup  
0.13 Miles 0:44 5:38 / Mile Interval  
0.25 Miles 1:28 5:52 / Mile Interval  
0.5 Miles 3:03 6:06 / Mile Interval  
0.75 Miles 4:36 6:07 / Mile Interval  
0.5 Miles 2:59 5:58 / Mile Interval  
0.25 Miles 1:30 5:59 / Mile Interval  
0.13 Miles 0:41 5:15 / Mile Interval  
0.5 Miles 5:31 11:02 / Mile Cooldown