View Workout (Dave Carter)
Spartan Relays
January 24, 2009 (Morning)
Exercise Type: Run
Weather: indoors
Comments:
indoor warmup
3k split - 3:05, 3:07, 3:14; 4 second PR
treadmill mile (90 minutes between races)
Mile split - 2:20, 2:28; 8 seconds off PR
tried to stick w/ Tim in the 3k, but got dropped then Chris passed me. the first 2 kilometers were perfect, if I get the 3rd kilo down to 3:05-3:07 that would be perfect. then went out with Rodney in the mile, passed him but got passed by some guy and EthanT, and Paul at the end. I think I'm in 4:35 shape when fresh.
I really couldn't expect anything better with the running I've been doing the past month. Was shooting for 9:20 then just hoping to break 5:00 in the mile; I guess I overestimated my fitness but underestimated my recovery ability.
So I won't increase my mileage from 55-60ish this coming week because of the CMU meet, but after that it's time for 70-75s.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.86 Miles | 36:45 | |||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | Supernova |
| 3.0 Kilometers | 9:27 | 5:04 / Mile | Race | Piranha |
| 1.0 Miles | 7:30 | 7:30 / Mile | Recovery | Piranha |
| 1.0 Miles | 4:48 | 4:48 / Mile | Race | Piranha |