View Workout (kirk reid)
OFTA CHAMPIONSHIP FINALS
November 15, 2009 (Morning)
Exercise Type: Run
Weather: 11c overcast
Comments:
3km warm up jog around most of the race course very stacked field had 50 year olds running 16 min times crazy but felt good in the race placed well 49 overall PB 19:01 very happy with that team won gold for our age group only lesson learned is to be better hydrated for cross country no water stops on course felt a little dizzy by the end of the race but still had a good kick in the last 100m
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 11.03 Kilometers | 19:01 | |||
| 3.0 Kilometers | Warmup | |||
| 5.03 Kilometers | 19:01 | 3:47 / Kilometer | Race | saucony spikes |
| 3.0 Kilometers | Cooldown |