View Workout (Dave Carter)
speed...
July 13, 2009 (Afternoon)
Exercise Type: Run
Comments:
...doesn't come in the last 3 weeks of a season
lunch run; WU to Roxboro; 16*200 w/ 150rest - 34-38, last in 28, concentrated on mechanics; CD back to House 2
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.39 Miles | 51:42 | |||
| 2.0 Miles | 14:55 | 7:27 / Mile | Warmup | Defyance |
| 3.2 Kilometers | 9:29 | 4:46 / Mile | Speed | Defyance |
| 2.25 Kilometers | 12:40 | 9:03 / Mile | Recovery | Defyance |
| 2.0 Miles | 14:38 | 7:18 / Mile | Cooldown | Defyance |