View Workout (Dave Carter)
tempo & track work
October 27, 2010 (Afternoon)
Exercise Type: Run
Weather: 60 nice
Comments:
WU to MLK, waited around a few minutes for everyone, drills
3mile tempo goal 5:35-5:40; dropped back in the last mile to pull Aaron Lin along.
To NRV
1mile goal 4:55-5:05, not sure on time, felt smooth, 400jog afterwards
4*400 w/ 200rest goal :75, :72, :70, <:70; splits - :77, :71, :67, :63.
CD through Little Italy to Veale; stretch & roll during meeting
my body has just been feeling crappy lately, but the workout today came pretty effortless, even the quarter in :63 was undemanding. top 14 @ UAAs.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.75 Miles | 1:10:08 | |||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | 1Summon 2 |
| 3.0 Miles | 16:50 | 5:36 / Mile | Tempo | 1Summon 2 |
| 1.0 Miles | 7:30 | 7:30 / Mile | Recovery | 1Summon 2 |
| 1.0 Miles | 4:50 | 4:50 / Mile | Cruise | 1Summon 2 |
| 1.0 Miles | 4:38 | 4:38 / Mile | Speed | 1Summon 2 |
| 0.75 Miles | 6:20 | 8:26 / Mile | Recovery | 1Summon 2 |
| 2.0 Miles | 15:00 | 7:29 / Mile | Cooldown | 1Summon 2 |