View Workout (Vince Lawton)
Sweet Run
November 16, 2011 (Afternoon)
Exercise Type: Run
Weather: Rainy and 55
Comments:
Since it was rainign and really shitty weather, didnt get any "real" warmup in and not too much stretching either but of course gene wanted to time a quarter so, I went semi hard on it. Maybe that will deter him from putting me in the 4x800. Anyways after that Gene just sent the distance runners on a 40 minute run. Went out chesterfield, left on harford and right by clifton golf course to 33rd then down to the almameada and back. Out in semi quick, then on the way back me and Frank really started dropping the pace, especially the last 1.75. Same run, but two different things to see the pace difference. Good day. Nice to do a tempo like that, havent done it in forever.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.4 Miles | 39:26 | |||
| 0.55 Miles | Warmup | Asics Gel Numbus 12 (Black Pair) | ||
| 0.25 Miles | 1:08 | 4:32 / Mile | Cruise | Asics Gel Numbus 12 (Black Pair) |
| 2.8 Miles | 20:59 | 7:29 / Mile | Training | Asics Gel Numbus 12 (Black Pair) |
| 2.8 Miles | 17:19 | 6:11 / Mile | Tempo | Asics Gel Numbus 12 (Black Pair) |