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March 16, 2015 (Afternoon)
Exercise Type: Run
Weather: 60, partly sunny
Comments:
Ran by myself to the outdoor track for the start of week 2 workouts. Did a bit of low swing tech mech, then 30-40-50-40-30 accels before getting loose and starting intervals.
Workout was 2-3 X 300-200-100 @ 48-50,28-30,13-15 with 3:00r,2:00r,6:00r
Felt not great (back was working hard on the second set), but I hit everything in the pace range or faster so I was pleased. Also pleased with the fact that it was warm enough outside for me to be sweating while working out shirtless.
Splits: 49.38, 28.97, 13.20; 47.98, 29.41, 13.69
Cooled down with a little music- Gonna Fly Now!
Then 4x30 abs with Aidan, culminating in 30 jackknives.
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
2.75 Miles | 2:58 | |||
1.0 Miles | Warmup | Ghost 6 Gray/ Orange | ||
300.0 Meters | 0:48 | 4:17 / Mile | Interval | Zoom Victory Neon/Red |
200.0 Meters | 0:28 | 3:45 / Mile | Interval | Zoom Victory Neon/Red |
100.0 Meters | 0:13 | 3:29 / Mile | Interval | Zoom Victory Neon/Red |
300.0 Meters | 0:47 | 4:12 / Mile | Interval | Zoom Victory Neon/Red |
200.0 Meters | 0:29 | 3:53 / Mile | Interval | Zoom Victory Neon/Red |
100.0 Meters | 0:13 | 3:29 / Mile | Interval | Zoom Victory Neon/Red |
1.0 Miles | Cooldown | Ghost 6 Gray/ Orange |