View Workout (Oliver Satola)
8 - 4 - 2
October 31, 2022 (Morning)
Exercise Type: Run
Weather: 50's; Rainy
Comments:
Jogged extended to track, accelerated warmups and got to it; 4x8, 4x4, 4x2, with 200m in between reps and 400m rest sets. 8s were tough to start but I settled in, 4s kicked my ass and I kept getting slower, 2s were a nice speedy touch at the end. Splits were 2:43, 2:42, 2:44, 2:40; 74, 75, 76, 75; 34lo, 34mid, 35hi, 33hi. Jogged back extended way, stretch and strength after.
Overall disappointed by lack of speed but with more faster workouts like these over the next 2 weeks I'll be in a good place for Nats. Easy tomorrow, possibly long on Wednesday but we'll see.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.35 Miles | 1:04:50 | |||
| 1.55 Miles | 12:30 | 8:03 / Mile | Warmup | 2nd Brooks Adrenaline (Grey, Black, and White) |
| 5.25 Miles | 38:50 | 7:23 / Mile | Speed | 2nd Brooks Adrenaline (Grey, Black, and White) |
| 1.55 Miles | 13:30 | 8:42 / Mile | Cooldown | 2nd Brooks Adrenaline (Grey, Black, and White) |