View Workout (Dave Carter)
alactic hill sprints
December 23, 2010 (Night)
Exercise Type: Run
Weather: 25 alright
Comments:
4:30p; met Kristi at the high school, warmed up to the Hartman plan.
12*100 alactic hill sprints, felt smooth
CD to Kristi's then home.
12 fifteen second sprinting efforts up a moderate incline, a la Renato Canova. Solid but comfortable effort for the day's double.
pissed that Veale is closed from today until January 4th. Guess it means I'll have to hit snowy roads for effort-based tempos, and nixing the track workouts I wanted to do leading up to the CMU 5k. we'll see.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.74 Miles | 1:04:00 | |||
| 4.75 Miles | 35:00 | 7:22 / Mile | Warmup | 1Summon 2 |
| 1.2 Kilometers | 3:00 | 4:01 / Mile | Hills | 1Summon 2 |
| 1.2 Kilometers | 7:00 | 9:23 / Mile | Recovery | 1Summon 2 |
| 2.5 Miles | 19:00 | 7:36 / Mile | Cooldown | 1Summon 2 |