Site:
http://kkleidal.wordpress.com/
Miles:
955 total / 0 in 2012
Goal:

XC and Track in Downingtown West High School. Long Distance! The Longer the better! From longest to shortest: 800, 1600, 3000, 5k, 10k, 10 mile, Half

Ken Leidal did a cross training workout: Pool Running 10 min w...

Track and share your training!

Dailymile makes it easy to keep track of your workouts. Map your routes and share with a community of active people.

Sign Up
  • 0 miles
  • 01:05 time
  • 0:00 pace
  • 0 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
injured Pool Running 01:05

Pool Running
10 min warm-up
3-4-5-4-3 (3 min hard-1 min easy; 4 min hard-1 min easy; 5 min hard-1 min easy; 4 min hard-1 min easy; 3 min hard-1 min easy)
4x90 sec hard (30 sec recovery)
8x45 sec hard (15 sec recovery)
10 min cool down
Total: ~63 min (I went a bit over on some of the splits)

almost 2 years ago