View Workout (Dave Carter)
sudeck
September 4, 2010 (Morning)
Exercise Type: Run
Weather: chilly for warmup, good for racing
Comments:
2mi WU, stretch, light drills, strides
5:09 first mile, not sure on the rest of the splits
CD watching the ladies, then a lot extra with Tim.
got out alright with about 5 Allegheny and 5 Case guys in front of me 600 meters in, moved up to lead with CKel through the mile, then Chris and I fell off going up the hill while Phil hung with Allegheny's top 4 and we 2 couldn't make it back up to Phil and Allegheny*4 on the downhill.
frustrating race in that I feel like I'm still not reaching my potential, my potential meaning I feel like I should have stuck with Phil, and I wanted to hang with Allegheny's two returning All-Americans.
bumping the mileage back up for the next 3 weeks through CMU until another down week before All-OH
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.0 Miles | 1:06:51 | |||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | Defyance 2 |
| 6.0 Kilometers | 19:51 | 5:19 / Mile | Race | Dirtdogs |
| 4.27 Miles | 32:00 | 7:29 / Mile | Cooldown | Defyance 2 |