View Workout (Sean O'Leary)
HARD workout
January 1, 2010 (Morning)
Exercise Type: Run
Weather: kind of windy but mild
Comments:
3x2400 w/ first 1200 at 40 secs slower than 5k, then 800 at 5k, then the last 400 at mile pace.3 mins rest/lap jog. Track was kind of slushy for 100 but it wasn't too bad, first set was pretty easy (4:20, 2:35, 68), second set got hard on the 800 (4:18, 2:32, 69), but the last set even the 1200 was hard (4:15, 2:31, 68). Looked easy on paper but was really just rough. Glad to get in the work though.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.5 Miles | 47:41 | |||
| 1.25 Miles | 9:30 | 7:36 / Mile | Warmup | Adrenaline 9 #6 |
| 1.5 Miles | 8:03 | 5:21 / Mile | Interval | Adrenaline 9 #6 |
| 1.5 Miles | 7:59 | 5:19 / Mile | Interval | Adrenaline 9 #6 |
| 1.5 Miles | 7:54 | 5:15 / Mile | Interval | Adrenaline 9 #6 |
| 0.5 Miles | 4:30 | 9:00 / Mile | Recovery | Adrenaline 9 #6 |
| 1.25 Miles | 9:45 | 7:48 / Mile | Cooldown | Adrenaline 9 #6 |