View Workout (Dave Carter)
tempo
September 16, 2009 (Afternoon)
Exercise Type: Run
Weather: 70, great
Comments:
5:50, 5:46, 5:56, 5:45, 5:30 = 28:51
took it out easier w/ Kurt & Ben (for 2) and Grese (for 3.75), turned up the intensity w/ 1.25 miles to go (was running a 5:55ish 4th mile until the last .25 of it). took me 2 WU miles and 3 tempo miles to loosen up. 3*300 quick/good
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.56 Miles | 1:02:21 | |||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | Summon |
| 5.0 Miles | 28:51 | 5:46 / Mile | Tempo | Summon |
| 1.0 Miles | 7:45 | 7:45 / Mile | Recovery | Summon |
| 0.9 Kilometers | 3:00 | 5:21 / Mile | Speed | Summon |
| 1.0 Miles | 7:45 | 7:45 / Mile | Cooldown | Summon |