40:00 Run

Pre

Energy Level [1-5]: 

Sore Areas: 

Yesterday:

Environment:

Workout
Equipment: Treadmill
Work Time: 40:00

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 4:00	6.5	3.0	~ .43
4:00 - 6:00	7.5	3.0	~ .68
6:00 - 7:00	8.5	3.0	~ .83
7:00 - 7:30	9.5	3.0	~ .90
7:30 - 8:30	4.5 [0.0 - :15]	3.0	~ .98 [~ .96 a.r.]
8:30 - 10:30	6.5	3.0	~ 1.19
10:30 - 12:30	7.5 [0.0 - :10]	3.0 [1:00] 2.5 [1:00]	~ 1.44 [~ 1.41 a.r.]
12:30 - 13:30	8.5	2.5 [1:00] 2.0 [1:00]	~ 1.59
13:30 - 14:00	9.5	2.0	~ 1.67
14:00 - 15:00	4.5 [0.0 - :15]	2.0 [:30] 3.0 [:30]	~ 1.74 [ ~ 1.69 a.r.]
15:00 - 21:30	Repeat 8:30 - 15:00 [+ 0.0 - :10 @ 8.5]		~ 2.50 [~ 2.39 a.r.]
21:30 - 28:00	Repeat 8:30 - 15:00 [+ 0.0 - :10 @ 8.5] [+ 0.0 - :10 @ 9.5]		~ 3.27 [~ 3.06 a.r.]
28:00 - 29:00	3.5	3.0	~ 3.33
29:00 - 31:00	4.0 Side Shuffle L [1:00] Side Shuffle R [1:00]	3.0	~3.48
31:00 - 34:00	4.5 Backwards [1:00] Side Shuffle L [1:00] Side Shuffle R [1:00]	3.0	~3.7
34:00 - 37:00	5.0 Backwards [1:00] Side Shuffle L [1:00] Side Shuffle R [1:00]	3.0	~3.95
37:00 - 38:00	5.2 Backwards [1:00]	3.0	~4.04
38:00 - 39:00	3.5	3.0	~ 4.10
39:00 - 43:00	10.0 [:20] 0.0 [:10]	3.0	~4.93
Total: 43:00	6.98 [avg. mph]		5.0

Post
Energy Level [1-5]: 
Stretch Time: 
Total Time: 

Day After
Sore Level [1-5]: 
Sore Areas: 

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