View Workout (Dave Carter)
pace intervals
February 8, 2010 (Afternoon)
Exercise Type: Run
Weather: indoors
Comments:
WU 2mi indoors
12*400 @ 78 (current 5k pace + ~2seconds/lap) w/ 100jog recovery
CD 3mi indoors, stretch, abs, 40*medball-pushups, then Vaughn wanted to do 10*10 buddies instead of countdown buddies, but I only made it 7 sets.
w/ Robert, CWade, EthanT, BenY, Jeff. Cromer hit the treadmill because of his foot, and EthanK was doing 5k pace minus 2 seconds. backwards, forwards, all over the place; the track was crazy. kept these chill, ever-so-slightly tired by the 12th one, but I think we all could have done 12 more.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.67 Miles | 58:30 | |||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | Launch |
| 4.8 Kilometers | 15:30 | 5:11 / Mile | Interval | Launch |
| 1.1 Kilometers | 6:00 | 8:46 / Mile | Recovery | Launch |
| 3.0 Miles | 22:00 | 7:20 / Mile | Cooldown | Launch |