View Workout (Coach Fortney)
Run/Bike
June 25, 2009 (Afternoon)
Exercise Type: Run
Weather: hot/humid
Comments:
1.5 mile warmup... very ez..knees very tight with some fluid on them...
3x1000 meter repeats with 3 minute recoveries on the greenbelt
1) 4:10
2) 4:07
3) 4:05
6:40 pace.... good workout but very hot..knees felt better once i picked up the pace.
rode 14 miles after running ez ride 15 mph
5:00
178
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.86 Miles | 37:52 | |||
| 1.5 Miles | 13:00 | 8:39 / Mile | Warmup | Nimbus (9) 6-21-09 |
| 3.0 Kilometers | 12:22 | 6:38 / Mile | Interval | Nimbus (9) 6-21-09 |
| 1.5 Miles | 12:30 | 8:19 / Mile | Cooldown | Nimbus (9) 6-21-09 |