View Workout (Dave Carter)
3minute intervals
January 13, 2010 (Afternoon)
Exercise Type: Run
Weather: indoor
Comments:
long warmup inside, Randy Street (current Notre Dame College 5th year, same high school conference) was warming up for his cruise intervals. drills, strides.
5*3:00 "hard" w/ 3:00 recovery, w/ CWade, Cromer, Robert, EthanT; alternated both direction on track & interval leaders. averaged about 950 meters for first 4 then finished a kilometer on the 5th interval.
indoor CD, stretch, abs, pushups.
moderate workout, didn't need to push. pretty sure this indicates I can string 3 kilometers together in under 9 minutes. we'll see in 10 days. P.S. feeling good for 80 miles in past 7 days.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.0 Miles | 1:08:20 | |||
| 3.75 Miles | 26:00 | 6:56 / Mile | Warmup | Launch |
| 4.75 Kilometers | 15:00 | 5:04 / Mile | Interval | Launch |
| 1.3 Miles | 12:00 | 9:13 / Mile | Recovery | Launch |
| 2.0 Miles | 15:20 | 7:39 / Mile | Cooldown | Launch |