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 |