View Workout (Stephen Rossettie)
hard workout then went swimming with austin
May 22, 2010 (Morning)
Exercise Type: Run
Weather: sunny and warm
Comments:
we did a warmup, then put our spikes and did our workout. our workout was 300,500,400, sprinting the last 100 of each all out, with two minute breaks between each. we did two sets. between sets we took a short break, then jogged 1200 and then went again. i was hitting almost all of my 100 sprints at 16s.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 3.54 Miles | 26:48 | |||
| 1.3 Miles | 10:04 | 7:44 / Mile | Warmup | white/blue brooks |
| 500.0 Meters | 1:31 | 4:52 / Mile | aasics gel dirt-dog 3 spikes | |
| 400.0 Meters | 1:08 | 4:33 / Mile | aasics gel dirt-dog 3 spikes | |
| 300.0 Meters | 0:50 | 4:28 / Mile | aasics gel dirt-dog 3 spikes | |
| 500.0 Meters | 1:25 | 4:33 / Mile | aasics gel dirt-dog 3 spikes | |
| 400.0 Meters | 1:07 | 4:29 / Mile | aasics gel dirt-dog 3 spikes | |
| 1200.0 Meters | 9:54 | 13:16 / Mile | aasics gel dirt-dog 3 spikes | |
| 300.0 Meters | 0:49 | 4:22 / Mile | aasics gel dirt-dog 3 spikes |