View Workout (Sean O'Leary)
Hoco invite
September 11, 2009 (Morning)
Exercise Type: Run
Weather: 50 and continuously rainy for many hours.... unbearable....
Comments:
Nice warmup, started out the race feeling good and first mile just kept moving up nice and smooth. Wind and rain seemed to pick up going down around the baseball field, but worked up to the lead by 1.25 or so at the top of the hill. Tossed it back and forth with some red-singlet guy, then alex caught up around 1.75. Rest of the race was just a really good rhythm and we gapped a lot of people. 500 to go, alex just unleashes though and I had nothing. Not a bad race, felt a little weak on the hills and probably could have stayed with alex a little longer. Very long warm-down to stop from shivering
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.3 Miles | 1:14:15 | |||
| 2.5 Miles | 20:00 | 8:00 / Mile | Warmup | Adrenaline 9 #4 |
| 3.1 Miles | 17:00 | 5:29 / Mile | Ireland XC Milers | |
| 4.7 Miles | 37:15 | 7:55 / Mile | Cooldown | Adrenaline 9 #4 |