View Workout (chris smith)
Long Run/Tempo
November 10, 2013 (Morning)
Exercise Type: Run
Weather: foggy, cool
Comments:
felt much better today. Workout was tough and legs didn't feel good going into the 2nd tempo, but got it done and it went pretty well. Goal was 5:50-5:55 so the 1st tempo was good and the second was a little slow, but not by much.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 13.5 Miles | 1:26:55 | |||
| 1.0 Miles | 7:10 | 7:10 / Mile | Warmup | |
| 3.0 Miles | 17:45 | 5:55 / Mile | Tempo | |
| 6.0 Miles | 40:30 | 6:45 / Mile | Easy | |
| 3.0 Miles | 18:00 | 6:00 / Mile | Tempo | |
| 0.5 Miles | 3:30 | 7:00 / Mile | Cooldown |