View Workout (Courtney Luensman)
(Untitled)
September 23, 2009 (Morning)
Exercise Type: Run
Comments:
went early with Maria. felt ok, hip still kinda twinging. first mile felt good, not too hard. second felt better, felt strong (went a little fast). third hurt, obviously, and didn't pr, but I'll get there I hope...
15 min wu
3x1600
-tempo (7:05-7:10)
-5k race pace (6:40)
-all out
20 min cd
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.85 Miles | 19:55 | |||
| 1.7 Miles | Warmup | Kayano 15 | ||
| 1.0 Miles | 7:10 | 7:10 / Mile | Tempo | Kayano 15 |
| 1.0 Miles | 6:33 | 6:33 / Mile | Speed | Kayano 15 |
| 1.0 Miles | 6:12 | 6:12 / Mile | Race | |
| 2.15 Miles | Cooldown | Kayano 15 |