View Workout (Dave Carter)
steady state
June 3, 2010 (Afternoon)
Exercise Type: Run
Weather: 75 nice
Comments:
WU to MLK
4 mile steady state on MLK with Tim & Chi-Chris, goal 5:55-6:00, splits 5:45, 5:55, 5:53, 6:03; concentrated on running relaxed since its only the first week of June
CD to house 6
started off with an 80sec first 400, which simultaenously put time in the bank while building up too much lactic acid in the legs over the first mile. my finishing heartrate was 138, considering we finished up with an easier 6:03 last mile. still, solid first workout. hopefully both double the distance at a slightly faster pace will come easy by August.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.5 Miles | 43:37 | |||
| 1.5 Miles | 12:00 | 7:59 / Mile | Warmup | Defyance 3 |
| 4.0 Miles | 23:37 | 5:54 / Mile | Steady State | Defyance 3 |
| 1.0 Miles | 8:00 | 8:00 / Mile | Cooldown | Defyance 3 |