View Workout (Dave Carter)
solid tempo
October 7, 2009 (Afternoon)
Exercise Type: Run
Weather: windy, nice
Comments:
2miles to MLK
7mile tempo w/ Ethan, Link, Vaughn. goal - 5:45s. splits were approx. 5:45 except for a 5:52 into the wind.
1mile to NRV
6*200strides w/ 200jog - had fun "racing" / screwing around
1mile to Veale.
wind was a bitch from 2.25-3.5 along the lake. everybody seemed to be breathing alright even through 6 miles. I think 7 was about the max I could have handled today. good workout especially on 3 hours of sleep. new shoes were clutch.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 12.37 Miles | 1:18:52 | |||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | 2Defyance |
| 7.0 Miles | 40:37 | 5:48 / Mile | Tempo | 2Defyance |
| 1.0 Miles | 7:30 | 7:30 / Mile | Recovery | 2Defyance |
| 1.2 Kilometers | 3:30 | 4:41 / Mile | Speed | 2Defyance |
| 1.0 Kilometers | 4:45 | 7:38 / Mile | Recovery | 2Defyance |
| 1.0 Miles | 7:30 | 7:30 / Mile | Cooldown | 2Defyance |