View Workout (Dave Carter)
farm fartlek
October 10, 2009 (Morning)
Exercise Type: Run
Weather: soggy course, great weather
Comments:
2mi WU
4*(3:00on, 1:00off, 1:00on, :30off, :30on, :30off)
2*(1:00on, :30off, :30on, :30off)
4*(:30on, :30off) minus :30off after final :30on
2mi CD
estimate on fartlek mileage, top 11 stayed together, was falling off the back the first half but decided to man up the second half. i'm rarely spectacular @ fartleks anyways
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.51 Miles | 1:06:30 | |||
| 2.0 Miles | 16:00 | 7:59 / Mile | Warmup | 2Defyance |
| 5.51 Miles | 34:30 | 6:15 / Mile | Fartlek | 2Defyance |
| 2.0 Miles | 16:00 | 7:59 / Mile | Cooldown | 2Defyance |