View Workout (David Cervantes)
Cross Country Meet
September 16, 2009 (Afternoon)
Exercise Type: Run
Comments:
Today, we ran a 'speed based' practice. We started off with a two lap warm-up. Then Mr.Clark had us do a field thena cemetary and then another field all interconnected without stopping. Then we ran 8-50 meter dashes to improve our speed. After that we ran one lap to cooldown.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.4 Miles | 36:44 | |||
| 0.5 Miles | 3:58 | 7:56 / Mile | Warmup | New Balance 749 (Training) |
| 0.03 Miles | 0:05 | 2:40 / Mile | Speed | New Balance 749 (Training) |
| 0.03 Miles | 0:06 | 3:12 / Mile | Speed | New Balance 749 (Training) |
| 0.03 Miles | 0:07 | 3:43 / Mile | Speed | New Balance 749 (Training) |
| 0.03 Miles | 0:06 | 3:12 / Mile | Speed | New Balance 749 (Training) |
| 3.4 Miles | 30:00 | 8:49 / Mile | Long | New Balance 749 (Training) |
| 0.03 Miles | 0:06 | 3:12 / Mile | Speed | New Balance 749 (Training) |
| 0.03 Miles | 0:05 | 2:40 / Mile | Speed | New Balance 749 (Training) |
| 0.03 Miles | 0:06 | 3:12 / Mile | Speed | New Balance 749 (Training) |
| 0.03 Miles | 0:06 | 3:12 / Mile | Speed | New Balance 749 (Training) |
| 0.25 Miles | 1:59 | 7:56 / Mile | Cooldown | New Balance 749 (Training) |