View Workout (Sean O'Leary)
WJ v. Wooton and Kennedy
April 14, 2010 (Afternoon)
Exercise Type: Run
Weather: very nice, upper 60s and sunny
Comments:
My rug is nicer than wooton's track
1600 - 4:33
Legs felt pretty mediocre, aerobically really easy but felt kind of weak. Even splitting 2:16. Kind of a warmup almost
3200- 9:46
Sadly my 2 mile pr.... Ran behind alex, felt really strong and relaxed. 90%ish effort, wasn't horrible at all. Laps 6 and 7 were a little uncomfortable but snapped back into it on the last lap. Even splitting 4:53. Wonder what I could do fresh in this race...
4x4- 53.0
Outkicked the 3a 100m state champ haha... Legs felt kind of tired but pushed through it
Good work, big races saturday
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.08 Miles | 53:44 | |||
| 2.0 Miles | 15:11 | 7:35 / Mile | Warmup | Adrenaline 10 |
| 1600.0 Meters | 4:33 | 4:34 / Mile | Racer ST 4 | |
| 0.75 Miles | 6:10 | 8:13 / Mile | Recovery | Adrenaline 10 |
| 3200.0 Meters | 9:46 | 4:54 / Mile | Racer ST 4 | |
| 0.85 Miles | 7:11 | 8:27 / Mile | Recovery | Adrenaline 10 |
| 400.0 Meters | 0:53 | 3:33 / Mile | Cheap-ass saucony spikes | |
| 1.25 Miles | 10:00 | 8:00 / Mile | Cooldown | Adrenaline 10 |