View Workout (Demetri Goutos)
tempo
September 4, 2009 (Afternoon)
Exercise Type: Run
Weather: hot
Comments:
15 min warmup
3 mile tempo (5:25, 5:25, 5:10)
5 min jog rest
3 mile tempo (5:19, 5:19, 5:05)
1 mile jog rest
drills, strides, pedestal
15 min cooldown
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 12.5 Miles | 46:43 | |||
| 2.5 Miles | 15:00 | 6:00 / Mile | Warmup | September DS14 |
| 3.0 Miles | 16:00 | 5:20 / Mile | Tempo | flats |
| 0.5 Miles | Easy | flats | ||
| 3.0 Miles | 15:43 | 5:14 / Mile | Tempo | flats |
| 1.0 Miles | Easy | flats | ||
| 2.5 Miles | Cooldown | September DS14 |