View Workout (Dave Carter)
figure-8-tempo & intervals
November 6, 2009 (Morning)
Exercise Type: Run
Weather: high 40s nice
Comments:
2mi to NRV
~2mi figure-eight tempo around NRV, 400 jog
1k goal 3:05-3:10, 400 jog
2*400 goal :70, 400 jog
4*200 goal :35, 200 jog
1.25 CD + recovery, stretch, pick 8 abs
tempo felt smooth w/ most people talking most of the time, and the rest of the workout felt effortless. jealous of the guys racing at regionals! haha
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.07 Miles | 53:18 | |||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | 2Defyance |
| 1.95 Miles | 10:53 | 5:34 / Mile | Tempo | 2Defyance |
| 1.0 Kilometers | 3:02 | 4:52 / Mile | Interval | 2Defyance |
| 0.8 Kilometers | 2:18 | 4:37 / Mile | Speed | 2Defyance |
| 0.8 Kilometers | 2:05 | 4:11 / Mile | Speed | 2Defyance |
| 2.5 Miles | 20:00 | 8:00 / Mile | Cooldown | 2Defyance |