View Workout (Demetri Goutos)
crazy workout
September 25, 2009 (Afternoon)
Exercise Type: Run
Weather: nice
Comments:
3 mile warmup, stretch and stride
goal times 400 in 70 (2 min jog rest), 800 in 2:22 (3 min jog rest), mile in 4:52 (4 min), 2 mile in 10:10 (5 min), mile in 4:52 (4 min), 800 in 2:22 (3 min), and 400 in 70. Actual listed below
1 lap, Strides, pedestal,
21 min cooldown
on IM fields
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 13.75 Miles | 1:28:59 | |||
| 3.0 Miles | 20:00 | 6:40 / Mile | Warmup | sept 2140's |
| 0.5 Miles | 2:21 | 4:42 / Mile | Interval | flats |
| 0.25 Miles | 1:09 | 4:36 / Mile | Interval | flats |
| 2.0 Miles | 21:00 | 10:29 / Mile | Easy | flats |
| 0.5 Miles | Easy | sept 2140's | ||
| 0.25 Miles | 1:10 | 4:40 / Mile | Interval | flats |
| 0.5 Miles | 2:24 | 4:48 / Mile | Interval | flats |
| 1.0 Miles | 4:55 | 4:55 / Mile | Interval | flats |
| 2.0 Miles | 10:09 | 5:04 / Mile | Interval | flats |
| 1.0 Miles | 4:51 | 4:51 / Mile | Interval | flats |
| 2.75 Miles | 21:00 | 7:38 / Mile | Cooldown | sept 2140's |