View Workout (Luke Jelen)
20x400 + mile
September 12, 2016 (Morning)
Exercise Type: Run
Weather: Quite nice
Comments:
20x400 @5k RP/ 3k RP w/ 60sec rest.
Not sure at the moment what all of my splits were, but they were all within the 67-72 range except the last one (65). Started off at 72, worked down to consistent 67-68.
3mile warmup, 3mile cooldown.
After the reps, we had a 6min rest. Spiked up, and had an all-out finishing mile.
Mile: 4:31.
Real solid workout! Calves tight. Needling today.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 12.0 Miles | 46:31 | |||
| 3.0 Miles | 21:00 | 7:00 / Mile | Warmup | Brooks Ghost 8- XC 1 |
| 5.0 Miles | Interval | Brooks Ghost 8- XC 1 | ||
| 1.0 Miles | 4:31 | 4:31 / Mile | Interval | Brooks Ghost 8- XC 1 |
| 3.0 Miles | 21:00 | 7:00 / Mile | Cooldown | Brooks Ghost 8- XC 1 |