View Workout (Dave Carter)
(Untitled)
March 14, 2009 (Morning)
Exercise Type: Run
Weather: chilly but got warm
Comments:
6 mile WU from Clarke down Euclid over the Superior Bridge to Washington Avenue, w/ Grese. 45 minute rest before the race.
29th Annual St. Malachi Run: 5:00, 10:36, 16:42, 22:20?, 28:15. 1st mile downhill, 2nd flat, 3rd uphill, 4th downhill, 5th uphill. Nice but brutal course. Mapmyrun says its 5.1 which means 27:40. Doesn't matter though because I wasn't expecting much having run 16 miles in the 20 hours prior to the race.
http://www.hermescleveland.com/roadracing/course_maps/malachi5.pdf
5 minute rest then 6 mile CD back the same way w/ Grese. Soreness set in. Thank Mike for accompanying me.
P.S. Not the best way to run 70 miles in a week.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 17.0 Miles | 1:55:45 | |||
| 6.0 Miles | 41:00 | 6:50 / Mile | Warmup | Supernova |
| 5.0 Miles | 28:15 | 5:39 / Mile | Race | Supernova |
| 6.0 Miles | 46:30 | 7:45 / Mile | Cooldown | Supernova |