View Workout (Sean O'Leary)
Speedwork
April 1, 2010 (Morning)
Exercise Type: Run
Weather: nice, gradually got pretty warm though
Comments:
2 laps of ins and outs followed by3 sets of 4x150 with 30 seconds rest followed by 1 set of 4x200 with 200 jog, all a little faster than 800 pace. Full rest in between sets, around 5 mins. The 150's were all in 21ish, which was pretty rough by the third set. 200s were pretty heavy but felt really strong, hitting straight 27's with a 27 flat to end it. Good quality
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.48 Miles | 45:01 | |||
| 2.0 Miles | 15:04 | 7:31 / Mile | Warmup | Adrenaline 10 |
| 2600.0 Meters | 6:14 | 3:51 / Mile | Racer ST 4 | |
| 1800.0 Meters | 9:40 | 8:38 / Mile | Recovery | Racer ST 4 |
| 1.75 Miles | 14:03 | 8:01 / Mile | Cooldown | Adrenaline 10 |