View Workout (Vernon O'Toole)
Stumptown X-C #5: OCHS 8k
November 20, 2010 (Morning)
Exercise Type: Run
Weather: Cloudy & very cold
Comments:
Conditions: Extremely sloppy grass & mud with lots of standing water, some muddy sharp turns, uneven footing, etc.
Effort: Good. Started just behind lead pack, let them gain distance, picked off 5 or 6 runners throughout. Wrong turn on the track gave me an extra 200+ meters at the finish and official time of 28:26, but more realistic finish time would have been 27:45.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.72 Miles | 55:10 | |||
| 2.0 Miles | 14:10 | 7:04 / Mile | Warmup | Structure |
| 8.0 Kilometers | 27:45 | 5:34 / Mile | Race | Adidas XC |
| 1.75 Miles | 13:15 | 7:34 / Mile | Cooldown | Structure |