View Workout (Dave Carter)
(Untitled)
September 25, 2009 (Afternoon)
Exercise Type: Run
Weather: nice
Comments:
WU to Gordon Park
6*mile w/ ~2:00jog rest -- 5:34, 5:27, 5:20, 5:20, 5:18, 5:19
CD back to top of MLK
in hindsight, the first 2 or at least first 1 should have been @ 5:25. but i can't complain, solid workout overall. heartrate was never above 31 / 15seconds when taken right before intervals, though I wasn't feeling as great as that would predict. probably just means high aerobic ability but low lactate tolerance, as opposed to Vaughn types running the same times with 40-45 / 15 seconds (lower aerobic ability but higher lactate tolerance). especially sore legs even through 2 repeats.
was shooting for 75miles this week, but it may just turn into another 70 week
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 12.0 Miles | 1:19:20 | |||
| 3.5 Miles | 26:00 | 7:25 / Mile | Warmup | Summon |
| 6.0 Miles | 32:20 | 5:23 / Mile | Cruise | Summon |
| 2.5 Miles | 21:00 | 8:24 / Mile | Cooldown | Summon |