January 12, 2011 (Afternoon)
Exercise Type: Run
Weather: Veale
Comments:
400 warmup, then the new "medium" plyo series. 800 at mile race pace w/ 8min rest, 2x200 faster than race pace with 200 jog between and 3min recovery after, 400 at mile race pace w/3min rest, 300 at mrp w/3min rest, 600 at mrp w/ 4min. rest, 2x200 faster than race pace to finish it off. I was shooting for 4:40 pace, which meant we had a nice tight group, with David Dixon leading. Felt pretty decent throughout, but wish I'd mentally pushed the 6 more.
Splits: (2:21, 30.7, 31.3, 69.00, 50.6, 1:49.0, 30.0, 29.8)
Sleep: 7hrs.
RHR:48
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
5.29 Miles | 8:11 | |||
0.25 Miles | Warmup | |||
2900.0 Meters | 8:11 | 4:32 / Mile | Speed | Nike Zoom Victory Blue/White |
2000.0 Meters | Recovery | Nike Zoom Victory Blue/White | ||
2.0 Miles | Cooldown |