View Workout (Coach Witte)
Fleet feet run
July 7, 2014 (Night)
Exercise Type: Run
Weather: Nice weather, warm
Comments:
Started run with Rich. He wanted to do 5 miles alternating slow-fast-slow-fast-slow.
We did the first mile easy and the second mile hard in 6:50 pace. We then ran the next 1/2 mile easy. At the 2.5 mile turnaround point, I suggested we just see what we could do on the way back and go at a steady faster pace.
Out in 21:30
Back in 18:00
Then, I did an extra 1 mile from Western and Lawrence to Damen and back.
Kellie C ran with us tonight too so we got to talk and catch up after the run!
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.0 Miles | 47:45 | |||
| 2.5 Miles | 21:30 | 8:36 / Mile | Training | |
| 2.5 Miles | 18:00 | 7:12 / Mile | Training | |
| 1.0 Miles | 8:15 | 8:15 / Mile | Easy |