View Workout (Dave Carter)
mlk tempo
September 22, 2010 (Afternoon)
Exercise Type: Run
Weather: 80 warmer
Comments:
WU to MLK, drills
5mile tempo, goal 5:40-5:50, split pretty much even 5:45s
To NRV, 3*300s
CD to Veale, stretch, got outta Veale quick for Class Officers
The tempo felt odd today, because I was never laboring aerobically, but my legs weren't feeling it. I just hung sat in the rear of the pack and got the job done. Probably still feeling that long run. My heartrate was ~20bpm higher than normal tempo levels. It was warmer today.
| Distance | Duration | Pace | HR Avg | HR Max | Interval Type | Shoes |
|---|---|---|---|---|---|---|
| 9.9 Miles | 1:02:35 | |||||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | Saucony Ride 3 | ||
| 5.0 Miles | 28:35 | 5:43 / Mile | 180 | Tempo | Saucony Ride 3 | |
| 1.0 Miles | 8:00 | 8:00 / Mile | Recovery | Saucony Ride 3 | ||
| 0.9 Miles | 3:00 | 3:19 / Mile | Speed | Saucony Ride 3 | ||
| 1.0 Miles | 8:00 | 8:00 / Mile | Cooldown | Saucony Ride 3 |