View Workout (Sean O'Leary)
Tempo Flippin Wednesdays
April 28, 2010 (Afternoon)
Exercise Type: Run
Weather: crazy, low 50s and windy to mid 60s and sunny in an hour
Comments:
3 loops of towers with 2 minutes jog at tempo pace, took a longer warmup to get loose, legs were very sore from sprints yesterday. 7:17, 7:26, 7:28. Really nice rhythm on the second two, overall easy. Calves still very sore but generally feel better than before I did it
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.35 Miles | 49:41 | |||
| 1.75 Miles | 13:45 | 7:51 / Mile | Warmup | Adrenaline 10 # 2 |
| 3.9 Miles | 22:11 | 5:41 / Mile | Tempo | Adrenaline 10 # 2 |
| 0.45 Miles | 3:40 | 8:08 / Mile | Recovery | Adrenaline 10 # 2 |
| 1.25 Miles | 10:05 | 8:04 / Mile | Cooldown | Adrenaline 10 # 2 |