View Workout (Dave Carter)
tempo intervals
October 13, 2010 (Afternoon)
Exercise Type: Run
Weather: 65 nice
Comments:
WU to MLK, drills
split tempo, 3miles @ 5:30, 3:00rest, 2miles @ 5:20, 2:00rest, 1mile @ 5:10
CD northside, little italy, Veale w/ Tim; stretch
hung in the back for the 3mile, w/ CKell for the 2mile, w/ CKell & EthanT for the 1mile as we coaxed Paul to his 5 flat mile PR. nothing was very even split, though. didn't feel awesome because of a couple nights of 6-7 hours of sleep. should be good for the rest of the week though.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 11.0 Miles | 1:09:11 | |||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | Saucony Ride 3 |
| 3.0 Miles | 16:25 | 5:28 / Mile | Tempo | Saucony Ride 3 |
| 2.0 Miles | 10:40 | 5:19 / Mile | Tempo | Saucony Ride 3 |
| 1.0 Miles | 5:06 | 5:06 / Mile | Tempo | Saucony Ride 3 |
| 3.0 Miles | 22:00 | 7:20 / Mile | Cooldown | Saucony Ride 3 |