View Workout (Vince Lawton)
9,6,3
April 14, 2011 (Afternoon)
Exercise Type: Run
Weather: Low 70's
Comments:
Pretty slow from yesterday obviously. Hammies real sore. Thanks to stations didnt get to do the whole warmup, but whatevs. Workout was 900 (200 recov), 600 (400 recov) then a 300 as 1 set. Did 2 sets and in b/w the sets did shortened version of alumni course as a cooldown. 1st set was 2:48, 1:48, 48 (5:25) then 2nd one was 3:03, 1:53 and 48 again (5:44). Did it after the 2nd one too, then did 2 4x100s witht he sprinters. Legs completely dead, thank god we have 3 days to ourselves. LSD baby, LSD.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.62 Miles | 32:45 | |||
| 2.5 Miles | 21:36 | 8:38 / Mile | Warmup | Asics Gel Nimbus 12 |
| 2.25 Miles | 11:09 | 4:57 / Mile | Interval | Asics Gel Nimbus 12 |
| 2.75 Miles | Recovery | Asics Gel Nimbus 12 | ||
| 0.12 Miles | Speed | Asics Gel Nimbus 12 | ||
| 1.0 Miles | Cooldown | Asics Gel Nimbus 12 |