View Workout (Dave Carter)
tempo intervals
February 23, 2009 (Afternoon)
Exercise Type: Run
Weather: cold, windy
Comments:
2mi WU to MLK
out 2 miles (2:30 recovery) back 2 miles (2:30 recovery) then out 1 mile and back
1mi CD to Veale
w/ Ryan, worked well together, felt like we were constantly speeding up but ended up being consistent, stretch & abs w/ Grese afterwards
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.0 Miles | 55:37 | |||
| 2.0 Miles | 14:30 | 7:14 / Mile | Warmup | Supernova |
| 2.0 Miles | 11:08 | 5:33 / Mile | Tempo | Supernova |
| 2.0 Miles | 11:09 | 5:34 / Mile | Tempo | Supernova |
| 2.0 Miles | 11:05 | 5:32 / Mile | Tempo | Supernova |
| 1.0 Miles | 7:45 | 7:45 / Mile | Cooldown | Supernova |