View Workout (Oliver Satola)
Temp + Pickups
January 14, 2021 (Morning)
Exercise Type: Run
Weather: 40's; Cloudy
Comments:
Deciding between an interval workout and a tempo, I flipped a coin, and again to decide between 1x600m and 4x150m. I got the latter on both. Warmed up to the intersection of the CCT and LFVST. Began after some strides. Route was uphill, turning around just before Little Falls Pkwy. Splits were 5:59, 6:13, 6:00, and 5:28. Legs were beat from pacing yesterday and overall high mileage for the week. Paused for a sec, jogged 5 mins, did 4x150m, and jogged home. Stretched for like 15. Strength was Heel-toe walks, squats, calf raises, and superpeople.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.92 Miles | 1:12:33 | |||
| 2.2 Miles | 17:42 | 8:02 / Mile | Warmup | 1st ONs (Blue and White) |
| 4.0 Miles | 23:41 | 5:55 / Mile | Tempo | 1st ONs (Blue and White) |
| 0.6 Miles | 5:00 | 8:20 / Mile | Recovery | 1st ONs (Blue and White) |
| 150.0 Meters | 0:24 | 4:17 / Mile | Speed | 1st ONs (Blue and White) |
| 200.0 Meters | 1:20 | 10:43 / Mile | Recovery | 1st ONs (Blue and White) |
| 150.0 Meters | 0:25 | 4:28 / Mile | Speed | 1st ONs (Blue and White) |
| 200.0 Meters | 1:20 | 10:43 / Mile | Recovery | 1st ONs (Blue and White) |
| 150.0 Meters | 0:25 | 4:28 / Mile | Speed | 1st ONs (Blue and White) |
| 200.0 Meters | 1:20 | 10:43 / Mile | Recovery | 1st ONs (Blue and White) |
| 150.0 Meters | 0:26 | 4:38 / Mile | Speed | 1st ONs (Blue and White) |
| 200.0 Meters | 1:00 | 8:02 / Mile | Recovery | 1st ONs (Blue and White) |
| 2.25 Miles | 19:30 | 8:40 / Mile | Cooldown | 1st ONs (Blue and White) |