View Workout (Dave Carter)
(Untitled)
January 21, 2009 (Morning)
Exercise Type: Run
Comments:
+ 2 mi WU to far Cemetery Hill
+ 3 hills at the far hill then 2 hills at a closer hill w/ Dom, Austin, Cromer; saw the girls
+ 1.5 back to Veale and a quarter inside easy
+ 1*400, 1*800, 2*400, 75 sec pace, 400 recoveries - 75, 2:29, 74, 73
+ 1 mi cd
solid day. 10 minute full-leg FREEZING ice bath
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.2 Miles | 1:03:38 | |||
| 2.0 Miles | 15:11 | 7:35 / Mile | Warmup | Supernova |
| 2.5 Miles | 16:00 | 6:24 / Mile | Hills | Supernova |
| 1.7 Miles | 13:00 | 7:38 / Mile | Easy | Supernova |
| 1.3 Miles | 6:13 | 4:46 / Mile | Speed | Supernova |
| 0.7 Miles | 6:00 | 8:34 / Mile | Recovery | Supernova |
| 1.0 Miles | 7:14 | 7:14 / Mile | Cooldown | Supernova |