View Workout (Dave Carter)
Leg 4 of 7
July 17, 2010 (Afternoon)
Exercise Type: Run
Weather: warm
Comments:
~3pm, decided I was taking this leg easy since the plan for Day 3 was to lead off strong to be near the front as long as possible. first 3 miles were at 5:40 since it was downhill and paved, then the final mile was around 7:00 since it was uphill and sandy.
the warmup mile wasn't directly before this leg, but it's on my watch as happening between legs 3 and 4, and I didn't cooldown after leg 3 so it's going here.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.3 Miles | 34:17 | |||
| 0.9 Miles | 7:30 | 8:19 / Mile | Warmup | Defyance 2 |
| 4.4 Miles | 26:47 | 6:05 / Mile | Race | Defyance 2 |