View Workout (Vince Lawton)
Meet vrs McDonogh
April 6, 2011 (Afternoon)
Exercise Type: Run
Weather: 60's and Windy
Comments:
Felt pretty sluggish on the warmup. Did alot of strides and sprints to get myself into it. Stupid ass frank. ANY OTHER TIME he goes out in like 69/70 and 2:25 or so for the half. Of all days he decides to go 73 and 2:31...it felt way to easy and I knew I shoulda picked it up before the 3rd lap. Still ran 5:01 on a full mile track instead of 1600 meters. Normally I go 70 on the first lap and fele fine...should just took the lead from the getgo and I woulda been fine. *Sigh* Then 2 mile: 1st time ever running it. Went out pretty slow on purpose, just followed Jordan since we didnt have anyone to run with. Got in front of him with 800 to go then last 400 quicked it in. Felt good to win 2 races in one meet. Can defnitely go faster in the 2 mile though. Gotta break 5 next week, i really think I can do it.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.52 Miles | 27:37 | |||
| 2.35 Miles | Warmup | Asics Gel Nimbus 12 | ||
| 0.12 Miles | Speed | Nike Victory XC | ||
| 0.12 Miles | Easy | |||
| 1.0 Miles | 5:01 | 5:01 / Mile | Race | Nike Victory XC |
| 0.63 Miles | Recovery | Asics Gel Nimbus 12 | ||
| 2.0 Miles | 11:40 | 5:49 / Mile | Race | Nike Victory XC |
| 1.3 Miles | 10:56 | 8:24 / Mile | Cooldown | Asics Gel Nimbus 12 |