View Workout (Dave Carter)
mlk tempo
September 13, 2010 (Afternoon)
Exercise Type: Run
Weather: 75? good
Comments:
WU to MLK
7 mile tempo, same splits as everyone else that has logged
CD straight back to Veale because today's mileage was sufficient; stretch, abs, pushups, knee-deep 13 minute ice bath.
pack stayed together for the most part. made the decision that the positives of dropping back 10 seconds to run with Bobby the last 2 miles definitely outweighed the negatives; there really aren't any negatives from running a 40:15 7 mile tempo compared to a 40:05, and the positives are summed up in the words of a wise man named Michael Petro who once said that CWRU XC is a family, and we should look out for and care for each other as such.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.0 Miles | 1:03:15 | |||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | Saucony Ride 3 |
| 7.0 Miles | 40:15 | 5:45 / Mile | Tempo | Saucony Ride 3 |
| 1.0 Miles | 8:00 | 8:00 / Mile | Cooldown | Saucony Ride 3 |