View Workout (Robert Ontko)
Backwoods Split Tempo
March 9, 2009 (Afternoon)
Exercise Type: Run
Weather: Cool
Comments:
Lititz
With Link, on unpaved roads through the woods of Central PA
Split tempo: 15 min w/3 min recovery, 10 min w/2 min recovery, pit stops after first two sections, felt good for the last section
Stretch
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.0 Miles | 1:09:32 | |||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | |
| 5.5 Miles | 35:00 | 6:21 / Mile | Tempo | |
| 2.5 Miles | 19:32 | 7:48 / Mile | Cooldown |