View Workout (Dagmawi Abebe)
Speed Workout
February 4, 2011 (Afternoon)
Exercise Type: Run
Weather: 40 degrees, sunn/cloudy
Comments:
We did 2x400 Hard then 6x200 hard/consistent. about 5min break between the 400s and about 2min between the 200s. felt good. ran 61 61 for the 400s and 31 31 31 32 31 30. so avg 31 for the 200s. Good speed.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.24 Miles | 29:18 | |||
| 1.0 Miles | 8:00 | 8:00 / Mile | Warmup | Brooks Adrenaline 10 Red |
| 200.0 Meters | 0:32 | 4:17 / Mile | Speed | Brooks Adrenaline 10 Red |
| 200.0 Meters | 0:31 | 4:09 / Mile | Speed | Brooks Adrenaline 10 Red |
| 200.0 Meters | 0:30 | 4:01 / Mile | Speed | Brooks Adrenaline 10 Red |
| 400.0 Meters | 1:01 | 4:05 / Mile | Speed | Brooks Adrenaline 10 Red |
| 400.0 Meters | 1:01 | 4:05 / Mile | Speed | Brooks Adrenaline 10 Red |
| 200.0 Meters | 0:31 | 4:09 / Mile | Speed | Brooks Adrenaline 10 Red |
| 200.0 Meters | 0:31 | 4:09 / Mile | Speed | Brooks Adrenaline 10 Red |
| 200.0 Meters | 0:31 | 4:09 / Mile | Speed | Brooks Adrenaline 10 Red |
| 2.0 Miles | 16:10 | 8:04 / Mile | Cooldown | Brooks Adrenaline 10 Red |