View Workout (Chris Kelly)
Towpath Tempo (1:11:11)
September 5, 2011 (Morning)
Exercise Type: Run
Weather: Cool and beautiful
Comments:
Drove down to Independence today for a standard Monday tempo. Was tasked with a 40 minute effort. Just an out and back along the trail. Felt very good and relaxed. Definitely in the range of tempo effort. Maybe a little under even. I'll get it figured out one of these weeks.
10 minute WU out and back on the trail. 8 random drills. Not much standing around and them we were off.
Felt pretty good on the run. My hip feels kinda iffy a little. I'll watch it in days to come. Really smooth though. It was nice having Coach Barnes biking around with us. The Towpath is awesome too for the surface. You fly on the crushed limestone.
Cool down another out and back on the trail. I feel less manly now.
Stretch before pancakes!!!
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 11.8 Miles | 1:11:11 | |||
| 1.5 Miles | 10:00 | 6:39 / Mile | Warmup | Brooks 11 Yellow |
| 7.3 Miles | 40:00 | 5:28 / Mile | Tempo | Brooks 11 Yellow |
| 3.0 Miles | 21:11 | 7:03 / Mile | Cooldown | Brooks 11 Yellow |