View Workout (Sean O'Leary)
WJ @ Churchill
March 24, 2009 (Morning)
Exercise Type: Run
Weather: nice, a little cool
Comments:
1600 - 4:36
Good race, felt very in control and relaxed. Splits were 69, 70, 66, 70. Sei was sticking pretty good through 800 but then i got annoyed and surged the 3rd lap to drop him. Brought it in relaxed.
3200 - 10:10
Ran it as relaxed as possible, out in 73 and then just reeled in bernstein who went out fast. Passed him at 2000 and then didn't look back. Went 5:02 5:08 with the second mile feeling really really relaxed. I want to run a serious invite 2 mile! Best feeling race of the day.
800 - 2:06
Went out fast to drop the churchill noobs, through in 61, then just kind of chilled the second lap. Also felt really really relaxed.
400 - 55.5
Kinda tired, tried running on my toes for the first time ever. Felt weird. Second 200 was uuuuugly.
Overall nice meet, what I feel most comfortable with right now is my strength, speed is not there yet.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.0 Miles | 16:52 | |||
| 3.5 Miles | Warmup | Adrenaline GTS 9 | ||
| 1.0 Miles | 4:36 | 4:36 / Mile | Nike Milers | |
| 2.0 Miles | 10:10 | 5:04 / Mile | Nike Milers | |
| 0.5 Miles | 2:06 | 4:12 / Mile | Nike Milers | |
| 1.0 Miles | Cooldown | Adrenaline 9 #2 |