View Workout (Kendra Zaffuto)
Tempo Time
July 23, 2009 (Morning)
Exercise Type: Run
Weather: OK
Comments:
Ran this after work and Jen timed me...
stretch
65 min run with 3 mile PPTMP at fire...felt pretty good, but definitely tired during my cool down...see below for half mile splits...mile splits are:
1) 7:12
2) 6:47
3) 6:28
Total = 20:28
stretch
IFR: granola bar
DF
Ice bathing right after this
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.0 Miles | 1:05:22 | |||
| 2.64 Miles | 23:54 | 9:03 / Mile | Warmup | |
| 0.5 Miles | 3:41 | 7:22 / Mile | Tempo | |
| 0.5 Miles | 3:30 | 7:00 / Mile | Tempo | |
| 0.5 Miles | 3:26 | 6:52 / Mile | Tempo | |
| 0.5 Miles | 3:21 | 6:42 / Mile | Tempo | |
| 0.5 Miles | 3:17 | 6:33 / Mile | Tempo | |
| 0.5 Miles | 3:11 | 6:22 / Mile | Tempo | |
| 2.36 Miles | 21:02 | 8:54 / Mile | Cooldown |