View Workout (Dror Vaknin)
At Flatwoods with Allison Macsas and Keith Batten
October 25, 2009 (Morning)
Exercise Type: Run
Weather: 67 degrees and nice...
Comments:
Warmed up 2.5 miles, then 4 miles in 25:12, then 1/2 mile jog, then 3 x mile with 400 jog between, then 9.5 miles easy with Batten for our first 20 miles
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 21.5 Miles | 2:21:08 | |||
| 2.5 Miles | 20:07 | 8:02 / Mile | Warmup | |
| 0.25 Miles | 2:15 | 9:00 / Mile | Recovery | |
| 1.0 Miles | 5:45 | 5:45 / Mile | Interval | |
| 1.5 Miles | Easy | |||
| 4.0 Miles | 25:12 | 6:17 / Mile | Steady State | |
| 0.5 Miles | 3:41 | 7:22 / Mile | Recovery | |
| 1.0 Miles | 5:50 | 5:50 / Mile | Interval | |
| 0.25 Miles | Recovery | |||
| 1.0 Miles | 5:46 | 5:46 / Mile | Interval | |
| 9.5 Miles | 1:12:32 | 7:38 / Mile | Cooldown |