View Workout (Dave Carter)
barrier intervals
March 30, 2010 (Afternoon)
Exercise Type: Run
Weather: 50 nice
Comments:
WU to NRV, drills, strides over a barrier
3*1000 w/ 4 barriers per lap, 1st 800 @ 2:40 then kick it in the last 200, spiked up; ended up clocking 2:37ish for the 1000s then kicking it in, largely in lane 3
CD to Veale, stretch, steeple flexibility, hurdle mobility
left achilles kept flaring up at random times during the workout and during the extras after the cooldown. should not have ran 13.6 miles yesterday @ 7:00/mile pace. I will be pissed if this turns into something serious. hopefully I can just sleep it off.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.61 Miles | 43:50 | |||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | Launch |
| 3.6 Kilometers | 9:50 | 4:23 / Mile | Interval | Dirtdogs |
| 0.6 Kilometers | 3:30 | 9:23 / Mile | Recovery | Dirtdogs |
| 2.0 Miles | 15:30 | 7:44 / Mile | Cooldown | Launch |