View Workout (andrew macmillan)
hot tempo at RRC
September 26, 2017 (Morning)
Exercise Type: Run
Weather: 85, muggy
Comments:
warm up 3 to canal, mile at MP (6:53), 30min tempo (6:22, 6:23, 6:33, 6:53, 7:40p (.5)), mile at MP (yikes- 7:31...could not hang).
Beat, hot, thirsty, heartrate upto 170's towards end of tempo and through final MP mile. coold down 1ish really slow
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.1 Miles | 1:16:05 | |||
| 2.8 Miles | 23:25 | 8:21 / Mile | Warmup | |
| 1.0 Miles | 6:46 | 6:46 / Mile | ||
| 4.4 Miles | 29:00 | 6:35 / Mile | ||
| 1.0 Miles | 7:31 | 7:31 / Mile | ||
| 0.9 Miles | 9:23 | 10:25 / Mile | Cooldown |