View Workout (Dave Carter)
hill technique @ the farm
August 29, 2009 (Morning)
Exercise Type: Run
Weather: rainy, great
Comments:
@ the farm:
2mi WU
1200meter Downhill ~ 75% effort
.35mi Recovery over to uphill
4*200meter Uphills, loop jog recovery
.75mi Recovery over to downhill
1200meter Downhill ~ 85% effort
1.2mi Easy back to field, drills
5k barefoot cooldown
chill workout, definitely not intense, still solid though
feeling good after 2 70+ weeks. 80 for weeks w/o a race on Saturday and 75 for weeks w/ a race on Saturday seems like a good plan; the 5 mile difference would probably come from not doing 15-16 miles on Thursday before races
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.0 Miles | 1:13:57 | |||
| 2.0 Miles | 15:30 | 7:44 / Mile | Warmup | Defyance |
| 1.2 Kilometers | 4:03 | 5:25 / Mile | Interval | Defyance |
| 0.35 Miles | 2:38 | 7:31 / Mile | Recovery | Defyance |
| 1.1 Miles | 8:23 | 7:37 / Mile | Hills | Defyance |
| 0.75 Miles | 5:52 | 7:49 / Mile | Recovery | Defyance |
| 1.2 Kilometers | 3:49 | 5:07 / Mile | Interval | Defyance |
| 1.2 Miles | 9:26 | 7:51 / Mile | Easy | Defyance |
| 5.0 Kilometers | 24:16 | 7:48 / Mile | Cooldown |