View Workout (Kendra Zaffuto)
Wednesday Workout
September 9, 2009 (Afternoon)
Exercise Type: Run
Weather: Nice
Comments:
stretch
5 min warm up
form drills
20 min warm up
9x400 @3k pace with 1:15 AR...felt good (I just put all of the recovery at the end)
30 min cool down
IFR:granola bar
stretch
crunches / pushups
IB
PS: everything is probably out of order
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.25 Miles | 1:20:55 | |||
| 3.5 Miles | 28:00 | 8:00 / Mile | Warmup | |
| 0.25 Miles | 1:25 | 5:39 / Mile | Speed | |
| 0.25 Miles | 1:25 | 5:39 / Mile | Speed | |
| 1.0 Miles | 10:00 | 10:00 / Mile | Recovery | |
| 0.25 Miles | 1:25 | 5:39 / Mile | Speed | |
| 0.25 Miles | 1:28 | 5:52 / Mile | Speed | |
| 0.25 Miles | 1:29 | 5:56 / Mile | Speed | |
| 0.25 Miles | 1:27 | 5:48 / Mile | Speed | |
| 0.25 Miles | 1:26 | 5:44 / Mile | Speed | |
| 0.25 Miles | 1:23 | 5:32 / Mile | Speed | |
| 0.25 Miles | 1:27 | 5:48 / Mile | Speed | |
| 3.5 Miles | 30:00 | 8:34 / Mile | Cooldown |