View Workout (Vernon O'Toole)
Stumptown X-C #4: Pier Park 8k
November 13, 2010 (Morning)
Exercise Type: Run
Weather: Cold and rainy
Comments:
Showed up 15 minutes before start time, not adequate warm-up/mental prep. Course was fun, but quite sloppy. Slipped and fell dodging a fallen runner in front of me, recovered okay. Middle lap should have been a little faster, last 1k or so could have pushed harder to finish. Rough laps: short loop 5:55, 2nd 11:31, 3rd 10:36. 2nd & 3rd laps identical. Goal is 27:30 or better for next week.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.72 Miles | 49:32 | |||
| 0.75 Miles | 6:00 | 7:59 / Mile | Warmup | Structure |
| 8.0 Kilometers | 28:02 | 5:38 / Mile | Race | Adidas XC |
| 2.0 Miles | 15:30 | 7:44 / Mile | Cooldown | Structure |