View Workout (Vince Lawton)
Battle of the Potomac
November 19, 2011 (Afternoon)
Exercise Type: Run
Weather: Perfect
Comments:
Got a nice little warmup in, littlel bit of strides and some decent stretching and hit the line. I was very relaxed for tis and had no expectations whatsoever. 1st mile went nice and easy and enoyed myself in 6:00, next mile I threw some surges in and hit the 2 mile at 12:29 then last mile I realized I was actually in contention for a medal and I started to try a little more haha. Just waited to long, should have paid attention more and would have gotten top 15 easily. 1st mile I was in 50th, ended up finishing 19th, good day. Regardless of how hard the course was (without a doubt the hardest course I've ever seen). Probably my favorite race ever today.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.31 Miles | 44:54 | |||
| 2.1 Miles | 16:20 | 7:46 / Mile | Warmup | Asics Gel Numbus 12 (Black Pair) |
| 5.0 Kilometers | 19:18 | 6:12 / Mile | Race | Nike Victory XC |
| 1.1 Miles | 9:16 | 8:25 / Mile | Cooldown | Asics Gel Numbus 12 (Black Pair) |