View Workout (Oliver Satola)
5k Tempo + 4s
April 1, 2025 (Morning)
Exercise Type: Run
Weather: 30's; Sunny
Comments:
Deceptively warm when I left this morning, so layers were a bit of a pain through the tempo. Got through it tho. Jogged to BP for a warmup there, then got going with Tempo. Baldwin to Granger to Ferdon to Stadium to St. Francis to Crestland to Carhart, turning around after 1.5ish. Lost a bit of elevation, but happy that I snuck under 17. Splits were 5:37, 5:34, 5:14, then 33ish for last <200m. Gives me good hope for how I will be able to perform on Sunday after Half on Saturday. Just need to roll out and stretch and sleep and all that. Little things.
Jogged to track, then got going with second portion of workout: 4x4 (200m rest in between). Slower to start, then got some good speed on reps 2 and 4. Splits were:
72mid
69hi
71mid
70lo
Cooldown home, had to skimp out on the stretches, but will hit a nice bunch of strength and stretch tomorrow. Still looking to OFF on Thursday.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.16 Miles | 53:39 | |||
| 1.15 Miles | 8:35 | 7:27 / Mile | Warmup | 1st Brooks Ghosts (White and Black) |
| 5.0 Kilometers | 16:59 | 5:27 / Mile | Tempo | 1st Brooks Ghosts (White and Black) |
| 1.15 Miles | 8:50 | 7:40 / Mile | Training | 1st Brooks Ghosts (White and Black) |
| 1.5 Miles | 10:00 | 6:39 / Mile | Speed | 1st Brooks Ghosts (White and Black) |
| 1.25 Miles | 9:15 | 7:24 / Mile | Cooldown | 1st Brooks Ghosts (White and Black) |