View Workout (Dave Carter)
mlk tempo
August 30, 2010 (Afternoon)
Exercise Type: Run
Weather: 90 hot
Comments:
WU to MLK
6 mile tempo w/ top group of 12ish; goal 5:40-5:50 but the slower end would be OK with the heat, split pretty much straight 5:48s
Recovery to NRV
3*300 accelerations, felt good and rolled on the last one chasing Alex
CD to Veale w/ Tim & Cali Paul; stretch, dips, abs, 10min ice bath
the temperature was scorching making this feel more difficult than last week. made it a point to not let D.D drop off.
pumped up to run with Allegheny.
| Distance | Duration | Pace | HR Avg | HR Max | Interval Type | Shoes |
|---|---|---|---|---|---|---|
| 11.56 Miles | 1:16:13 | |||||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | Defyance 2 | ||
| 6.0 Miles | 34:48 | 5:48 / Mile | 168 | Tempo | Defyance 2 | |
| 1.0 Miles | 7:45 | 7:45 / Mile | Recovery | Defyance 2 | ||
| 0.9 Kilometers | 3:00 | 5:21 / Mile | Speed | Defyance 2 | ||
| 2.0 Miles | 15:40 | 7:49 / Mile | Cooldown | Defyance 2 |