View Workout (Dave Carter)
speed dev: track work
November 9, 2013 (Afternoon)
Exercise Type: Run
Weather: 50 gusting winds
Comments:
3p; WU to Lakewood HS track, drills
6*200 quick w/ 1:30-2:00 jog rest, averaged low 29.x's
CD to Phelps
I wanted to get faster running in today, and the 200s ended up being at goal 800 pace. Surprised to see a couple of high 28.x's in there as they weren't all-out sprinting efforts. not tallying recovery jogging for mileage.
accomplished the planned mileage with 2 speed development days Tues/Sat and a stronger mileage effort Thursday. good week!
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.6 Miles | 43:57 | |||
| 3.2 Miles | 22:00 | 6:52 / Mile | Warmup | 2 Hagio 9/25/13 |
| 1.2 Kilometers | 2:57 | 3:57 / Mile | Speed | 2 Hagio 9/25/13 |
| 2.65 Miles | 19:00 | 7:10 / Mile | Cooldown | 2 Hagio 9/25/13 |