View Workout (Adam Snow)
Repeat "K's"
January 27, 2015 (Afternoon)
Exercise Type: Run
Weather: Filed House
Comments:
18' warm up
drills and stride
5 X 4 laps (244m each)/2.5'
15' cool down
core work
With JK and crew. Felt amazing! Each interval was progressively faster without any major effort.
One close call with an ignorant track user - she probably will look both ways before crossing next time.
Chatted with cousin GS and wife, JS for a loop when it was over. Kind of nice that they got to see me drop a fast interval at the end. :o)
Added a little bit of core at the end.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 13.49 Kilometers | 57:59 | |||
| 4.0 Kilometers | 18:30 | 4:37 / Kilometer | Warmup | |
| 244.0 Meters | 1:10 | 4:46 / Kilometer | ||
| 976.0 Meters | 3:02 | 3:06 / Kilometer | Interval | |
| 976.0 Meters | 3:02 | 3:06 / Kilometer | Interval | |
| 976.0 Meters | 3:01 | 3:05 / Kilometer | Interval | |
| 976.0 Meters | 3:01 | 3:05 / Kilometer | Interval | |
| 976.0 Meters | 2:57 | 3:01 / Kilometer | Interval | |
| 970.0 Meters | 8:00 | 8:14 / Kilometer | Recovery | |
| 3.4 Kilometers | 15:16 | 4:29 / Kilometer | Cooldown |