View Workout (Dave Carter)
git r done
August 31, 2009 (Morning)
Exercise Type: Run
Weather: great 65
Comments:
shortened warmup to MLK portapot
5 mile tempo 28:39 even splits, HR 162 same as last week, 30 seconds faster than last week, mainly w/ Tim, Ethan*2, Mark, JonE
to the track
3*300 accels
back to Veale, stretch
tempo was a little rougher than what it should have been considering I played CTF for 4 hours last night, started running out of gas at 4.5 miles but wasn't a big deal because we were about done. solid day though
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.0 Miles | 57:49 | |||
| 1.34 Miles | 10:30 | 7:50 / Mile | Warmup | Summon |
| 5.0 Miles | 28:39 | 5:43 / Mile | Tempo | Summon |
| 1.0 Miles | 7:30 | 7:30 / Mile | Recovery | Summon |
| 0.9 Kilometers | 3:00 | 5:21 / Mile | Speed | Summon |
| 1.1 Miles | 8:10 | 7:25 / Mile | Cooldown | Summon |