View Workout (Chris Kelly)
The magic man
January 17, 2011 (Afternoon)
Exercise Type: Run
Weather: Colder and the wind was especially difficult
Comments:
Ran a split tempo on MLK today. Ran 4 x mile again today just like lsat week but this time the rest was cut in half and the goal times were about 10 sec faster. Ran the whole thing with David Dixon and Grogan. It was nice to have some company that final interval. The wind really helped on the way out which was nice but it kinda sucked on the way back which slowed things down a lot. The last inerval was definitly faster than tempo effort. Overally pretty good workout though. I'm excited for the weekend.
4 mile cooldown
4 x mile split tempo with 1 min rest between
Splits: 5:22, 5:19, 5:28, 5:22
Lift day 1 wk 2, Static 2, roll, Eagle 2x15, hips(1 set), pushups, pullups and dips, 6 min ice bath
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.0 Miles | 1:07:40 | |||
| 2.0 Miles | 14:37 | 7:18 / Mile | Warmup | New Brooks Green |
| 1.0 Miles | 5:22 | 5:22 / Mile | Tempo | New Brooks Green |
| 1.0 Miles | 5:19 | 5:19 / Mile | Tempo | New Brooks Green |
| 1.0 Miles | 5:28 | 5:28 / Mile | Tempo | New Brooks Green |
| 1.0 Miles | 5:22 | 5:22 / Mile | Tempo | New Brooks Green |
| 4.0 Miles | 31:32 | 7:52 / Mile | Cooldown | New Brooks Green |