View Workout (Dave Carter)
mlk tempo
August 23, 2010 (Afternoon)
Exercise Type: Run
Weather: 75 cloudy breezy nice
Comments:
WU to MLK
6 mile tempo with a group of 10-11, splits between 5:38-5:50, relatively low heartrate at the end
1mile to NRV
3*300 no watch
CD to Veale; stretch, eagle*30, day 2 lifting
the tempo went fairly well, and I felt strong throughout. near the back in the first half then near the front for the latter half. Barnes said I didn't look like I was running hard enough on my first 300 so I tried to make the latter two noticeably faster. the morning run didn't really affect me so that's good. sore lower back now that I'm back in my room this evening.
This week is a test to see the mileage I can reasonably sustain on a weekly basis if I double Monday, Wednesday, and Friday mornings.
| Distance | Duration | Pace | HR Avg | HR Max | Interval Type | Shoes |
|---|---|---|---|---|---|---|
| 10.56 Miles | 1:08:30 | |||||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | Defyance 2 | ||
| 6.0 Miles | 34:30 | 5:45 / Mile | 156 | Tempo | Defyance 2 | |
| 1.0 Miles | 8:00 | 8:00 / Mile | Recovery | Defyance 2 | ||
| 0.9 Kilometers | 3:00 | 5:21 / Mile | Speed | Defyance 2 | ||
| 1.0 Miles | 8:00 | 8:00 / Mile | Cooldown | Defyance 2 |