View Workout (Oliver Satola)
4-Mile Tempo
September 26, 2024 (Morning)
Exercise Type: Run
Weather: 70's; Overcast
Comments:
Jogged extended warmup to track after some strength and then got right into it after drills and strides. Goal was 4-mile tempo under 24 mins. There were box trucks in the middle of both straightaways, blocking Lanes 1 and 2, which I practiced running tangents to and around.
Splits were 6:10, 6:03, 5:53, and 5:36. Predictably negative splits, but I certainly could and should have gone faster, but I'm glad I met my goal for the day, and that my R knee is feeling in good shape (knock on wood!).
Will go 4-6 tmrw, then similar on Saturday, with OFF likely on Sunday.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.15 Miles | 49:29 | |||
| 1.55 Miles | 12:05 | 7:47 / Mile | Warmup | 1st Mizunos (Blue and White) |
| 4.0 Miles | 23:44 | 5:55 / Mile | Training | 1st Mizunos (Blue and White) |
| 1.6 Miles | 13:40 | 8:32 / Mile | Cooldown | 1st Mizunos (Blue and White) |