- Miles:
- 6374 total / 1517 in 2013
- Goal:
1. Complete Ragnar in September. 2. Finish Columbus Marathon in Oct in 3:39. 3. Take the steps necessary to finish an olympic distance tri in 2014.
Mike Federle ran: 200M 100 recovery, 40...
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good
Pyramid speed work
200M 100 recovery, 400M 200 recv, 600M 300 recv, 800M 400 recv, 1000M 500 recv, 800M 400 recv, 600M 300 recv, 400M 200 recv, 200M. Each interval a bit faster than 5K pace. 1 hour high cadence on trainer yesterday and tomorrow. Awesome day today to be outside.
I like that type of intervals. I rarely do it, but when you know it tapers down like that, you can really work it well. Nice workout!
over 1 year ago • Like • 1 person
Great workout Mike.
over 1 year ago • Like • 1 person
You are amazing! Such discipline!!
over 1 year ago • Like • 1 person
Great work Mike!
over 1 year ago • Like • 1 person
Awesome speed work, Mike!
over 1 year ago • Like • 1 person
Beautiful work out there Mike. You're looking strong!
over 1 year ago • Like • 1 person
you're knocking out some fantastic performances recently Mike - you're gonna rock The Donna!!!!
over 1 year ago • Like • 1 person
That's a proper tough session Mike,
over 1 year ago • Like