View Workout (Dave Carter)
alumni
September 12, 2009 (Morning)
Exercise Type: Run
Weather: nice
Comments:
alumni meet @ the farm, Berger's and my pace as 6:00 so that worked out nicely to our 18:40, then jogged to the top of the hill and ran 3*~200meter downhill accelerations with ~300meters between.
good rest week, probably two more @ 70 then a down week before all-ohio
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.75 Miles | 1:00:40 | |||
| 2.0 Miles | 16:00 | 7:59 / Mile | Warmup | Summon |
| 5.0 Kilometers | 18:40 | 6:00 / Mile | Tempo | Mach 10 |
| 0.9 Miles | 6:50 | 7:35 / Mile | Recovery | Mach 10 |
| 1.2 Kilometers | 4:40 | 6:15 / Mile | Speed | Mach 10 |
| 2.0 Miles | 14:30 | 7:14 / Mile | Cooldown | Summon |