View Workout (Dave Carter)
tempo
January 18, 2010 (Morning)
Exercise Type: Run
Weather: 25
Comments:
9am; WU 1mi to Veale, 2mi to MLK
30min tempo @ 5:45s w/ EthanK
1mi to Veale, took it easy w/ Elaine
4*400 @ :74 w/ 200jog recovery w/ EthanK, Cromer, Ontko, Cali Paul
CD 1mi, stretch, buddies, abs
began the tempo planning on tempoing 40minutes w/Ethan but nixed that idea once we reached the start at 30:00; he said he was going into O2 debt, and he dropped me so I was fine with cutting it. I thought I was falling off, but I even split, Ethan was the one speeding up, so it's all good. Decent tempo for this early in the game. 400s felt smooth. some parts of MLK icy. double tonight.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 11.6 Miles | 1:15:56 | |||
| 3.0 Miles | 22:00 | 7:20 / Mile | Warmup | 2Defyance |
| 5.23 Miles | 30:00 | 5:44 / Mile | Tempo | Launch |
| 1.0 Miles | 8:00 | 8:00 / Mile | Recovery | Launch |
| 1.6 Kilometers | 4:56 | 4:57 / Mile | Speed | Launch |
| 0.6 Kilometers | 3:30 | 9:23 / Mile | Recovery | Launch |
| 1.0 Miles | 7:30 | 7:30 / Mile | Cooldown | Launch |