January 14, 2010 (Morning)
Exercise Type: Run
Comments:
15 min up
20 min 5:16ish pace
4 min jog
15 min same pace
3 min jog
5 min same pace
15 down
drills, and pedestal
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
13.0 Miles | 1:17:00 | |||
4.5 Miles | 30:00 | 6:39 / Mile | Warmup | September DS14 |
7.5 Miles | 40:00 | 5:19 / Mile | Tempo | September DS14 |
1.0 Miles | 7:00 | 7:00 / Mile | Easy | sept 2140's |