View Workout (Dave Carter)
Steeltown Showdown
January 31, 2009 (Morning)
Exercise Type: Run
Weather: indoor
Comments:
splits: 3:10, 3:11, 3:14, 3:23, 3:15 ; 16:14 = 8 second PR from Cinci outdoor last spring.
Gun went off and immediate separation occurred between the main group and W, Chris, and myself. Chris and I ended up moving up and finishing together. I need to average 3:12 kilometers to break 16:00, and wasn't doing too bad until the 4th kilometer.
Oh well, this is my first 60 mile week in too long so I'm happy with today... looking forward to not racing for a while and working up to 70-75 and actually getting in shape.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.01 Miles | 44:14 | |||
| 1.8 Miles | 13:00 | 7:13 / Mile | Warmup | Supernova |
| 5.0 Kilometers | 16:14 | 5:13 / Mile | Race | Piranha |
| 2.1 Miles | 15:00 | 7:08 / Mile | Cooldown | Supernova |