View Workout (Dave Carter)
steady state
July 14, 2010 (Afternoon)
Exercise Type: Run
Weather: low 80s, dry, bearable
Comments:
WU to meet up w/ Keenan in Little Italy then to MLK
4 mile steady state w/ Austin, Tim, Chi-Chris, & Keenan; splits - 5:55, 5:51, 5:48, 5:38 (:78 last quarter).
CD up to SOverlook to drop off Tim & Austin, to Little Italy to drop off Keenan, then to House 6.
A Case friend facebooked me yesterday asking me if one of her friends, who runs for Pitzer College in L.A., could run with me today. So Keenan came along. Austin, Keenan and I were only going 4 miles for various reasons, mine being the Great Lakes Relay this weekend. Tim and Chris ended up doing only 4 as well. Austin wanted to push the last quarter so I went with him. Unsurprisingly/Thankfully, this wasn't a difficult workout.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.15 Miles | 1:08:38 | |||
| 1.85 Miles | 14:00 | 7:34 / Mile | Warmup | Defyance 2 |
| 4.0 Miles | 23:13 | 5:48 / Mile | Steady State | Defyance 2 |
| 4.3 Miles | 31:25 | 7:18 / Mile | Cooldown | Defyance 2 |