View Workout (Stephen Rossettie)
goff miles
August 7, 2010 (Morning)
Exercise Type: Run
Comments:
went with anthony, and we decided to get some speed in, obviously seeing that im not going to make the 45 miles. we did a warmup to brownies, stretched, thenh did a tempo mile slightly uphill (to the split) which i puked at the end of, and then back to brownies after a rest, going at alll-out pace. anthony got a 4:25 and i got a 4:58.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.0 Miles | 28:16 | |||
| 1.0 Miles | 8:14 | 8:14 / Mile | Warmup | red saucony |
| 1.0 Miles | 5:53 | 5:53 / Mile | Tempo | red saucony |
| 1.0 Miles | 4:58 | 4:58 / Mile | Race | red saucony |
| 1.0 Miles | 9:11 | 9:11 / Mile | Cooldown | red saucony |