View Workout (Stephen Rossettie)
steeplechase
May 16, 2011 (Morning)
Exercise Type: Run
Comments:
drank a ton of water, and had a smoothie today. All i ate before i ran today was french toast in the morning. Felt nervous before the race, finally getting race adrenaline again. The steeple was slippery, and i was hurdling with my left as the lead leg which is opposite what i practice but other than that it was great. i went 9:50.6 and got 3rd. then coooled down and did 8x200 with zack and moody.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.16 Miles | 44:03 | |||
| 1.3 Miles | 10:56 | 8:24 / Mile | Warmup | 10 1/5 adidas neon |
| 200.0 Meters | 0:31 | 4:09 / Mile | 10 1/5 adidas neon | |
| 200.0 Meters | 0:33 | 4:25 / Mile | 10 1/5 adidas neon | |
| 200.0 Meters | 0:32 | 4:17 / Mile | 10 1/5 adidas neon | |
| 200.0 Meters | 0:31 | 4:09 / Mile | 10 1/5 adidas neon | |
| 3000.0 Meters | 9:50 | 5:16 / Mile | red saucony spikes m10 | |
| 2.0 Miles | 15:04 | 7:31 / Mile | 10 1/5 adidas neon | |
| 200.0 Meters | 0:33 | 4:25 / Mile | 10 1/5 adidas neon | |
| 200.0 Meters | 0:32 | 4:17 / Mile | 10 1/5 adidas neon | |
| 200.0 Meters | 0:28 | 3:45 / Mile | 10 1/5 adidas neon | |
| 200.0 Meters | 0:33 | 4:25 / Mile | 10 1/5 adidas neon | |
| 2.0 Miles | 4:00 | 1:59 / Mile | Cooldown | 10 1/5 adidas neon |