Workout for November 30, 2010

CONDITIONS:
Probably ugly. Temp 54*/Humidity - 71%/Wind - 14mph NNE/Rain Probability - 80%

PARTICIPANTS:

Nobody. Rainy conditions - workout cancelled.

WORKOUT:
Warm-up - 2xmile, 10x100
Set 1 - 8x160 fresh
Interim - 400, 8x100
Set 2 - 3x400 fresh
Interim - 400, 8x100
Set 3 - 5x200 fresh

Cool-down - 400, 10x100

NOTE: Rainy weather conditions forced a cancellation of outdoor workout...yep, back to the "dreadmill:"

Warm-up - 10min - 6.8mph, increase by .1mph every minute.

Main set - 6min @ 7.9mph, 4min @ 8.3mph, 2min @ 6.8mph, 6min @ 7.9mph, 4min @ 8.3 mph, 2min @ 6.8mph.

Cool-down - 11min - 6.8mph, decrease by .1mph every minute.