View Workout (Dave Carter)
split tempo
February 10, 2010 (Afternoon)
Exercise Type: Run
Weather: snow snow snow
Comments:
WU 2mi indoors w/ a bunch of guys
15:00 @ 5:40s, 3:00rest, 10:00 @ 5:35s, 2:00rest, 5:00 @ 5:30s w/ CWade, EthanT
CD 2.5mi outdoors w/ EthanT, stretch, abs, 8*10 buddies
biggest issue during this workout was I had a double chocolate chip muffin, bagel, and 4 cinnamon sticks all from Einstein Bagels about 30 minutes before the workout. second biggest issue was a blister near my left achilles. third biggest issue was this wasn't as easy as I would have liked it to be.
P.S. the guys I was with and I forgot 3*400 @ race pace after the split tempo, oh well.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.89 Miles | 1:10:00 | |||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | Launch |
| 4.3 Kilometers | 15:00 | 5:36 / Mile | Tempo | Launch |
| 3:00 | Recovery | Launch | ||
| 2.9 Kilometers | 10:00 | 5:32 / Mile | Tempo | Launch |
| 2:00 | Recovery | Launch | ||
| 1.47 Kilometers | 5:00 | 5:28 / Mile | Tempo | Launch |
| 2.5 Miles | 20:00 | 8:00 / Mile | Cooldown | Launch |