View Workout (Dave Carter)
tempo intervals
January 11, 2010 (Afternoon)
Exercise Type: Run
Weather: pleasant
Comments:
drills, WU
3*10:00 + 1*5:00 tempo intervals; 2:00jog after the 10:00's and recovery back to Veale after the 5:00 (below, "recovery" includes ALL recovery)
4*400 @ :75 w/ 200jog except after last 400
CD indoors, stretch, 2*30 pushups, abs
tempo and recovery distance estimated; mainly w/ Cromer, Grese, EthanT, partly w/ Link, Ontko, Tenley. snowy roads makes everything but the 400s slow, but the effort was solid. felt fine even w/ morning double.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.7 Miles | 1:14:10 | |||
| 1.1 Miles | 9:10 | 8:19 / Mile | Warmup | Launch |
| 5.5 Miles | 35:00 | 6:21 / Mile | Tempo | Launch |
| 1.0 Miles | 5:00 | 5:00 / Mile | Speed | Launch |
| 2.1 Miles | 17:00 | 8:05 / Mile | Recovery | Launch |
| 1.0 Miles | 8:00 | 8:00 / Mile | Cooldown | Launch |