View Workout (Liam Albrittain)
CMXCVI
November 17, 2015 (Afternoon)
Exercise Type: Run
Weather: Sunny, 50s
Comments:
Nick emailed us with instructions for 15xTee to green on the golf course, each of which would be 300-400 meters. I decided it would not only be more meaningful from a statistical standpoint to do this on the track, but also more helpful from a pacing standpoint. And because I'd committed to a rehearsal during practice, I was at liberty to do as I pleased, starting the workout at 2:45. I had a one-minute jog between each one. I would have followed Nick's suggestion more closely by running them around 5k pace (ideally 77-80), but was feeling good and recovering well enough to go a tad beyond that.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 11.93 Miles | 1:26:35 | |||
| 3.2 Miles | 25:10 | 7:51 / Mile | Warmup | |
| 400.0 Meters | 1:14 | 4:57 / Mile | Interval | |
| 400.0 Meters | 1:18 | 5:13 / Mile | ||
| 400.0 Meters | 1:16 | 5:05 / Mile | ||
| 400.0 Meters | 1:17 | 5:09 / Mile | ||
| 400.0 Meters | 1:17 | 5:09 / Mile | ||
| 400.0 Meters | 1:17 | 5:09 / Mile | ||
| 400.0 Meters | 1:17 | 5:09 / Mile | ||
| 400.0 Meters | 1:17 | 5:09 / Mile | ||
| 400.0 Meters | 1:16 | 5:05 / Mile | ||
| 400.0 Meters | 1:16 | 5:05 / Mile | ||
| 400.0 Meters | 1:16 | 5:05 / Mile | ||
| 400.0 Meters | 1:16 | 5:05 / Mile | ||
| 400.0 Meters | 1:15 | 5:01 / Mile | ||
| 400.0 Meters | 1:14 | 4:57 / Mile | ||
| 400.0 Meters | 1:13 | 4:53 / Mile | ||
| 1.2 Miles | 14:00 | 11:40 / Mile | Recovery | |
| 3.8 Miles | 28:26 | 7:28 / Mile | Cooldown |