View Workout (Ben Gochanour)
Flat sprints, 4x400, and 2x200
May 13, 2016 (Morning)
Exercise Type: Run
Comments:
2x100m flat sprints at 95% effort walking rest of lap as recovery(about 3:30)
4x400m at goal 1:10 pace with 3:30 recoveries
Splits:1:11.7, 1:07.5, 1:09.5, 1:09.5
4x200m at goal 800 pace(32 sec) actual splits were 32.6 and 31.5
25 min cool down on bike trail
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.74 Miles | 36:44 | |||
| 800.0 Meters | 4:00 | 8:02 / Mile | Warmup | |
| 400.0 Meters | 1:12 | 4:49 / Mile | ||
| 400.0 Meters | 1:08 | 4:33 / Mile | ||
| 400.0 Meters | 1:10 | 4:41 / Mile | ||
| 400.0 Meters | 1:10 | 4:41 / Mile | ||
| 200.0 Meters | 0:32 | 4:17 / Mile | ||
| 200.0 Meters | 0:32 | 4:17 / Mile | ||
| 3.0 Miles | 27:00 | 9:00 / Mile | Cooldown |