View Workout (Ben Gochanour)
4x400 Workout and Long Hill Repeats
April 15, 2016 (Morning)
Exercise Type: Run
Comments:
4x400 at Goal Mile Pace w/ 1 min recoveries in between
Goal Pace: 1:10 for 400m, last one go all out
Actual Times were about 1:09.7, 1:10.5, 1:11,1:10.95(this rep was all out)
Jog over to long hill from last year(about 200M), do this 4 times at 3200m effort
About 3min in between each hill rep
About a mile cooldown
Note: Middle segment below represents mileage totals and minute totals for trip to hill and hill/hill recovery portion
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.39 Miles | 33:42 | |||
| 800.0 Meters | 4:00 | 8:02 / Mile | Warmup | |
| 400.0 Meters | 1:10 | 4:41 / Mile | ||
| 400.0 Meters | 1:10 | 4:41 / Mile | ||
| 400.0 Meters | 1:11 | 4:45 / Mile | ||
| 400.0 Meters | 1:11 | 4:45 / Mile | ||
| 0.5 Miles | 5:00 | 10:00 / Mile | ||
| 1.4 Miles | 11:00 | 7:51 / Mile | ||
| 1.0 Miles | 9:00 | 9:00 / Mile | Cooldown |