View Workout (Vince Lawton)
Mile Workout
March 12, 2011 (Morning)
Exercise Type: Run
Weather: Mid 40s, Windy
Comments:
Ran over to Parkville's track this morning, felt pretty sluggish on the way, quicker than usual though. Went through the stretches and strides then did 4x400 at mile pace with a 100m walk in between. Plan was to run all 74s went 75, 74, 72 then the last one I was trying to get exactly 74 so I slowed down slightly and ended up running 75. Probably shoulda only did like a 75 m walk but it was still a good workout, legs were hurting for the last 2, probably about a minute in between each 400. Then did 2x200 all out just to get some leg turnover, both 33. Purpose for today was just to teach my body the sub 5 pace, really wanna do it at loyola relays. Easy cooldown back home. Not a bad week overall.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.5 Miles | 43:47 | |||
| 3.0 Miles | 22:31 | 7:30 / Mile | Warmup | Asics Gel Nimbus 12 |
| 1.0 Miles | 4:56 | 4:56 / Mile | Interval | Asics Gel Nimbus 12 |
| 0.5 Miles | Recovery | Asics Gel Nimbus 12 | ||
| 0.25 Miles | 1:06 | 4:24 / Mile | Speed | Asics Gel Nimbus 12 |
| 1.75 Miles | 15:14 | 8:42 / Mile | Cooldown | Asics Gel Nimbus 12 |