View Workout (Brian Deer)
vacation running
April 20, 2011 (Morning)
Exercise Type: Run
Weather: pretty warm
Comments:
self induced workout= spur of the moment quarters. not too bad of a workout either, 3 sets of 4 400's. first set=fast (75-73), second=faster(73-70), third=fast(75-73). about 90 seconds rest between quarters, just about 2 minutes between sets. other than the first one which i totally messed up on, the rest were dang near perfect. nicely done. now stretch and roll so u dont die tomorrow lol
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.5 Miles | 51:51 | |||
| 2.25 Miles | 17:14 | 7:39 / Mile | Warmup | brooks adrenaline red 1 |
| 400.0 Meters | 1:19 | 5:17 / Mile | brooks adrenaline red 1 | |
| 400.0 Meters | 1:11 | 4:45 / Mile | brooks adrenaline red 1 | |
| 400.0 Meters | 1:14 | 4:57 / Mile | brooks adrenaline red 1 | |
| 400.0 Meters | 1:14 | 4:57 / Mile | brooks adrenaline red 1 | |
| 400.0 Meters | 1:10 | 4:41 / Mile | brooks adrenaline red 1 | |
| 400.0 Meters | 1:11 | 4:45 / Mile | brooks adrenaline red 1 | |
| 400.0 Meters | 1:10 | 4:41 / Mile | brooks adrenaline red 1 | |
| 400.0 Meters | 1:10 | 4:41 / Mile | brooks adrenaline red 1 | |
| 400.0 Meters | 1:14 | 4:57 / Mile | brooks adrenaline red 1 | |
| 400.0 Meters | 1:14 | 4:57 / Mile | brooks adrenaline red 1 | |
| 400.0 Meters | 1:15 | 5:01 / Mile | brooks adrenaline red 1 | |
| 400.0 Meters | 1:13 | 4:53 / Mile | brooks adrenaline red 1 | |
| 2.27 Miles | 20:02 | 8:49 / Mile | Cooldown | brooks adrenaline red 1 |