View Workout (Ben Gochanour)
3x(3x400)
September 2, 2016 (Morning)
Exercise Type: Run
Comments:
Supposed to be at 17:40 5K pace(1:25) but it was a little too easy so pace was bumped to about 1:22-1:23 per interval
One min jogging recovery after each rep, but three minutes after each set of three
Back felt good, just sore calf from cramps night before, quads and hamstrings slightly sore
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.83 Miles | 40:21 | |||
| 1.0 Miles | 8:36 | 8:36 / Mile | Warmup | |
| 400.0 Meters | 1:19 | 5:17 / Mile | Interval | |
| 100.0 Meters | 1:00 | 16:05 / Mile | Recovery | |
| 400.0 Meters | 1:22 | 5:29 / Mile | Interval | |
| 100.0 Meters | 1:00 | 16:05 / Mile | Recovery | |
| 400.0 Meters | 1:21 | 5:25 / Mile | Interval | |
| 300.0 Meters | 3:00 | 16:05 / Mile | Recovery | |
| 400.0 Meters | 1:22 | 5:29 / Mile | Interval | |
| 100.0 Meters | 1:00 | 16:05 / Mile | Recovery | |
| 400.0 Meters | 1:23 | 5:33 / Mile | Interval | |
| 100.0 Meters | 1:00 | 16:05 / Mile | Recovery | |
| 400.0 Meters | 1:22 | 5:29 / Mile | Interval | |
| 300.0 Meters | 3:00 | 16:05 / Mile | Recovery | |
| 400.0 Meters | 1:21 | 5:25 / Mile | Interval | |
| 100.0 Meters | 1:00 | 16:05 / Mile | Recovery | |
| 400.0 Meters | 1:24 | 5:37 / Mile | Interval | |
| 100.0 Meters | 1:00 | 16:05 / Mile | Recovery | |
| 400.0 Meters | 1:19 | 5:17 / Mile | Interval | |
| 0.85 Miles | 7:32 | 8:51 / Mile | Cooldown |