View Workout (Ben Yavitt)
mana rd tempo
December 24, 2010 (Morning)
Exercise Type: Run
Comments:
Back out on mana rd. It was a lot clearer today and you could see the volcano in the distance. Did a 10 min warm up, some dynamic stretches, and then pushed it for 15 min. I dont really know the distance (somewhere between 2 and 2.5) but I kind of went on effort. I just went hard. After 15 I turned around and did an 18 min cooldown. It was 6 miles in total. I have a lot of work to do. The tempo was tough, my legs gave out. My cardio felt fine though. My knee popped a few times, but my hip and back were ok.
Got back, did hips, back, and breaks while watching ESPN. No time for abs Ill do them later in the day probably.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.0 Miles | 43:00 | |||
| 1.25 Miles | 10:00 | 8:00 / Mile | Warmup | Brooks Ghost 3 |
| 2.25 Miles | 15:00 | 6:40 / Mile | Tempo | Brooks Ghost 3 |
| 2.5 Miles | 18:00 | 7:12 / Mile | Cooldown | Brooks Ghost 3 |