View Workout (Alice Kassens)
Tempo intervals
January 13, 2009 (Morning)
Exercise Type: Run
Weather: COLD! 27 at start
Comments:
Suppose to do 10 x 800 with 1:00 jog in 3:00. Did 8 because effort was getting beyond tempo intervals. Went 3:01, 3:01, 2:58, 3:00, 2:58, 3:00, 3:02, 3:02 with heart rate between 167 (first one) and 176. Settled at 174-6 average after first four. Then 4 x 200 starting controled and building speed by last 100. 39.2, 38.6, 38.3, 36.5 with HR around 160-165. Good cooldown on turf field and lifted.
| Distance | Duration | Pace | HR Avg | HR Max | Interval Type | Shoes |
|---|---|---|---|---|---|---|
| 10.0 Miles | 0:00 | |||||
| 3.0 Miles | Warmup | Brooks Adrenaline | ||||
| 4.5 Miles | 173 | 182 | Tempo | T5 Racers | ||
| 2.5 Miles | Cooldown | Brooks Adrenaline |