View Workout (John Burke)
Tom Workout
September 7, 2009 (Night)
Exercise Type: Run
Weather: 72 deg 23 mph wind pouring rain
Comments:
4 mile tempo run
3 at 9:15-9:20
1 X go hard
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.6 Miles | 55:55 | |||
| 0.8 Miles | 9:00 | 11:14 / Mile | Warmup | 2140 Red with black |
| 1.0 Miles | 9:28 | 9:28 / Mile | Tempo | 2140 Red with black |
| 1.0 Miles | 9:44 | 9:44 / Mile | Tempo | 2140 Red with black |
| 1.0 Miles | 9:26 | 9:26 / Mile | Tempo | 2140 Red with black |
| 1.0 Miles | 9:17 | 9:17 / Mile | Tempo | 2140 Red with black |
| 0.8 Miles | 9:00 | 11:14 / Mile | Cooldown | 2140 Red with black |