October 2, 2009 (Afternoon)
Exercise Type: Run
Weather: nice, cool, sunny
Comments:
1.3 mile shakeout in the am
20 min warmup
4.95 mile race
20 min cooldown
strides
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
12.5 Miles | 1:15:04 | |||
1.3 Miles | 10:00 | 7:41 / Mile | Warmup | sept 2140's |
3.0 Miles | 20:00 | 6:40 / Mile | Easy | sept 2140's |
4.95 Miles | 25:04 | 5:03 / Mile | Race | nike xc racers (blue) |
3.0 Miles | 20:00 | 6:40 / Mile | Easy | sept 2140's |
0.25 Miles | Speed | sept 2140's |