View Workout (Dave Carter)
W for Team White
August 22, 2009 (Morning)
Exercise Type: Run
Weather: perfect, 70
Comments:
*no watch, no idea on splits
*started conservative and moved up to 6th (not counting Austin)
*worked with Phil the second half of race
*felt like 17:00 was possible today based on how I felt after the race
*W for Team White
*much better than 2 mile time trial, both absolutely and comparatively on the team, hopefully the trend continues as the distance increases to 8k
*Sudeck goal: PR (sub 27:17)
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.11 Miles | 54:50 | |||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | Defyance |
| 5.0 Kilometers | 17:20 | 5:34 / Mile | Race | Mach 10 |
| 3.0 Miles | 22:30 | 7:30 / Mile | Cooldown |