View Workout (Dave Carter)
average won't cut it
January 23, 2010 (Afternoon)
Exercise Type: Run
Weather: indoor; nice outside
Comments:
WU 2.5, 4*100strides
9:15 3k; splits - 3:02, 4:54, 6:09(3:07), 9:15(3:06)
first 10 200s 36.x-37.5, 35.0, last 4 200s ~38.x.
CD 1 mile before the mile, then 4 miles to Coventry and back, then 2.4 miles to Clarke Tower and back.
w/ EthanT, CWade, and a Walsh GA for 2k, I attempted to follow him when he opened up the last kilometer, obviously failed. Ethan, Chris, and I strung out over the last kilometer but all ended up finishing within a second of each other. capable of 9:10 today, but tactics took priority, so an average day. average won't cut it next week
next week: Sunday long run and longer TuTh runs will let me single next friday but still get close to 85.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 11.7 Miles | 1:23:15 | |||
| 2.44 Miles | 18:00 | 7:22 / Mile | Warmup | Launch |
| 3.0 Kilometers | 9:15 | 4:57 / Mile | Race | Dirtdogs |
| 7.4 Miles | 56:00 | 7:34 / Mile | Cooldown | Launch |