View Workout (Robert Ontko)
Sloshy Tempo
October 26, 2011 (Afternoon)
Exercise Type: Run
Weather: Sunny to sunset and warm
Comments:
Home, La Brea, Suspiro, Petra, bayou trail: to first bend
6:10PM. Sleep: 8 hr. Some confusion on whether or not I need to cover a co-worker's shift made me leave the office late, planned on doing a steady state/tempo run, drills
Bayou trail: first bend, school branch to National Fencing sign and back
Simple steady state tempo, started out close to 6 minute pace and slowed, decent wind from the south and water belly, also had to stop at most every cross street, good base line, can only improve.
Bayou trail: first bend to Petra, Suspiro, La Brea, Home
Stretched inside as the mosquitoes were biting
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.0 Miles | 48:03 | |||
| 1.5 Miles | 11:23 | 7:35 / Mile | Warmup | Acis 3020-B |
| 4.0 Miles | 25:31 | 6:22 / Mile | Steady State | Acis 3020-B |
| 1.5 Miles | 11:09 | 7:25 / Mile | Cooldown | Acis 3020-B |