View Workout (Oliver Satola)
Tempo + Track
April 8, 2025 (Morning)
Exercise Type: Run
Weather: 20's; Partly Cloudy
Comments:
Winter weather is back in full swing! Sucked it up and threw on the ol' hat and gloves. Warmed up down State to Stimson to Industrial, then went down Industrial to Eisenhower, finishing shortly before track on State Street. Goal was 4-mile tempo ~23, splits were 5:49, 5:41mid, 5:44lo, 5:37mid. Last mile was toughest for sure. Took a sec to catch my breath, jogged to track then did 2x6-4-2, with 200m cooldown jogs in between reps and lap jog between sets.
Splits were:
1:57
73
34hi
1:56
72
31hi
Cooled down home, not much of a stretch after. Shortish tomorrow!
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.6 Miles | 1:11:33 | |||
| 1.25 Miles | 9:25 | 7:32 / Mile | Warmup | 1st Brooks Ghosts (White and Black) |
| 4.0 Miles | 22:53 | 5:43 / Mile | Tempo | 1st Brooks Ghosts (White and Black) |
| 0.6 Miles | 4:40 | 7:46 / Mile | Recovery | 1st Brooks Ghosts (White and Black) |
| 2.5 Miles | 17:05 | 6:50 / Mile | Speed | 1st Brooks Ghosts (White and Black) |
| 2.25 Miles | 17:30 | 7:46 / Mile | Cooldown | 1st Brooks Ghosts (White and Black) |