View Workout (Dave Carter)
1k time trial
November 19, 2010 (Afternoon)
Exercise Type: Run
Weather: 45 windy non-ideal
Comments:
WU Veale to NRV, leg swings, drills, strides
Kilometer time trial in 2:41, rough splits - :30.x, 62.x, 1:34.x, 2:05.x, 2:41.x
CD infield then back to PKT; stretch, hips, pushups, abs
went out conservatively, passed everyone except Perisa by 700 meters, then got passed by Chris, Jim, Nate from 700-850. strong last 100 to hold off a charging Grogan. I'm okay with this time trial. The conditions were far from ideal - dark, windy, cold. just barely missed my 2:40 goal but that's extraneous. I have enough leg speed to run 3k's and up but not 1k's. Talked with Sylvester, if I ever run a mile/1500, I have to start moving 800 in to hopefully take the kick out of and/or put some space between me and whoever has higher turnover than me.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.0 Miles | 35:41 | |||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | 1Summon 2 |
| 1.0 Kilometers | 2:41 | 4:19 / Mile | Race | Dirtdogs |
| 2.38 Miles | 18:00 | 7:33 / Mile | Cooldown | 1Summon 2 |