View Workout (cassadamius )
3 x 2mi @ tempo w/ 4min recovery
January 6, 2011 (Morning)
Exercise Type: Run
Comments:
2 mile warmup with some pick-ups at the end to get my body ready to move. no watch, just ran at tempo effort to/from known mileage points, then shuffled for two minutes, turned around, shuffled back for two minutes, and repeated. felt good, despite some lingering soreness from the 800s and the hills along manchaca/lamar (second repeat was entirely uphill). probably averaged something pretty close to 6:15. then again, it could've been closer to 6:05; i'll never know, but i felt pretty fucking invincible during the last mile.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.8 Miles | 1:07:45 | |||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | mushas 2c |
| 2.0 Miles | 12:20 | 6:09 / Mile | Tempo | mushas 2c |
| 0.4 Miles | 4:00 | 9:59 / Mile | Recovery | mushas 2c |
| 2.0 Miles | 12:30 | 6:14 / Mile | Tempo | mushas 2c |
| 0.4 Miles | 4:00 | 9:59 / Mile | Recovery | mushas 2c |
| 2.0 Miles | 12:10 | 6:04 / Mile | Tempo | mushas 2c |
| 1.0 Miles | 7:45 | 7:45 / Mile | Cooldown | mushas 2c |