View Workout (Oliver Satola)
4-Mile Tempo
September 26, 2025 (Morning)
Exercise Type: Run
Weather: 70's; Overcast + HUMID
Comments:
This has become something of a late-september tradition, a litmus test for early-fall (mid-season?) fitness. Jogged to AU, but had to take a longer way because of ongoing construction. New track is absolutely gorgeous. Some drills + striders and got right into it. Goal was anything under 24. Humidity was greatest roadblock to creeping any further under the aforementioned mark, but I was happy with the consistency – 6:03 (first mile included an extra 50m to get final distance to 4 instead of 3.97ish), 5:57, 5:55, and 5:50. Was gassed in that 3rd mile, happy I could continute to chip away at the pace throughout. Jogged extended way home through Spring Valley. Excited for Oatlands tomorrow!
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.1 Miles | 58:15 | |||
| 1.5 Miles | 12:30 | 8:19 / Mile | Warmup | 2nd Brooks Ghost (White w/ Teal and Red Stripe) |
| 4.0 Miles | 23:45 | 5:56 / Mile | Training | 2nd Brooks Ghost (White w/ Teal and Red Stripe) |
| 2.6 Miles | 22:00 | 8:27 / Mile | Cooldown | 2nd Brooks Ghost (White w/ Teal and Red Stripe) |