View Workout (Oliver Satola)
(Last XC) Track Workout at AU
October 30, 2019 (Afternoon)
Exercise Type: Run
Weather: 60's; Drizzly
Comments:
Mark joined us today!! Jogged to AU, warmed up, and decided to join the 4x4 + 4x2 workout. Splits were 74, 74, 72, 69 then 31, 32, 31, 30. Always happy to inject some much-needed speed into the legs before States. It's a shame we don't get to use the track in the winter. Can't wait to come back here for workouts in the spring!
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.91 Miles | 49:51 | |||
| 1.37 Miles | 11:00 | 8:01 / Mile | Warmup | 1st Asics GT-2000 6 (Red & Black) |
| 400.0 Meters | 1:14 | 4:57 / Mile | Speed | 1st Asics GT-2000 6 (Red & Black) |
| 400.0 Meters | 2:44 | 10:59 / Mile | Recovery | 1st Asics GT-2000 6 (Red & Black) |
| 400.0 Meters | 1:14 | 4:57 / Mile | Speed | 1st Asics GT-2000 6 (Red & Black) |
| 400.0 Meters | 3:10 | 12:44 / Mile | Recovery | 1st Asics GT-2000 6 (Red & Black) |
| 400.0 Meters | 1:12 | 4:49 / Mile | Speed | 1st Asics GT-2000 6 (Red & Black) |
| 400.0 Meters | 2:47 | 11:11 / Mile | Recovery | 1st Asics GT-2000 6 (Red & Black) |
| 400.0 Meters | 1:09 | 4:37 / Mile | Speed | 1st Asics GT-2000 6 (Red & Black) |
| 600.0 Meters | 4:19 | 11:34 / Mile | Recovery | 1st Asics GT-2000 6 (Red & Black) |
| 200.0 Meters | 0:31 | 4:09 / Mile | Speed | 1st Asics GT-2000 6 (Red & Black) |
| 200.0 Meters | 1:28 | 11:48 / Mile | Recovery | 1st Asics GT-2000 6 (Red & Black) |
| 200.0 Meters | 0:32 | 4:17 / Mile | Speed | 1st Asics GT-2000 6 (Red & Black) |
| 200.0 Meters | 1:37 | 13:00 / Mile | Recovery | 1st Asics GT-2000 6 (Red & Black) |
| 200.0 Meters | 0:31 | 4:09 / Mile | Speed | 1st Asics GT-2000 6 (Red & Black) |
| 200.0 Meters | 1:53 | 15:09 / Mile | Recovery | 1st Asics GT-2000 6 (Red & Black) |
| 200.0 Meters | 0:30 | 4:01 / Mile | Speed | 1st Asics GT-2000 6 (Red & Black) |
| 1.56 Miles | 14:00 | 8:58 / Mile | Cooldown | 1st Asics GT-2000 6 (Red & Black) |