View Workout (Dave Carter)
tempo
March 1, 2010 (Afternoon)
Exercise Type: Run
Weather: nice, 40
Comments:
WU 2 mi (w/ many snowballs en route), drills
3mile tempo @ 5kpace + 30seconds, so 5:30s. w/ Cromer, Ontko, EthanT, CWade. ran on the road so we didn't know our pace exactly, though I'm assuming we were on. 1st mile was 5:30 and 3rd mile was 5:27.
1mile back to Veale
4*400, first @ 5k pace (75), second picked it up 200 in (72), third picked it up 300 in (74), fourth "finishing a race" (34,30).
CD 2mi, stretch, 30pushups+20dips then buddies from 10, abs.
felt really good today. slept 10.5 hours last night. this week shouldn't be too hard academically so I should be able to get in good sleep for Friday.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.64 Miles | 1:04:39 | |||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | Launch |
| 3.05 Miles | 16:48 | 5:30 / Mile | Tempo | Launch |
| 1.0 Miles | 7:45 | 7:45 / Mile | Easy | Launch |
| 1.6 Kilometers | 4:46 | 4:47 / Mile | Speed | Launch |
| 0.6 Miles | 5:00 | 8:20 / Mile | Recovery | Launch |
| 2.0 Miles | 15:20 | 7:39 / Mile | Cooldown | Launch |