View Workout (Dave Carter)
time trial
January 8, 2011 (Night)
Exercise Type: Run
Weather: indoor
Comments:
WU indoor track, drills, hurdle walkovers, strides
2 mile time trial, splits 4:48 (2:22, 2:24), 5:05
10ish minutes rest then 6*400 @ :75 w/ 200 jog, moderate effort, splits :74, :77, :74, :74, :76, :74
CD indoor track
didn't know the time trial distance until before the warmup. instantly started thinking about an 8:45 3k being a 9:20 3200. figured I wouldn't be able to do that after 38 miles in the past two days, so I would have been happy with anywhere between 9:30-9:40. Might have happened if I didn't fold in the last mile. Not too happy with today but with the past few days of mileage and having to fly solo after about 800meters into the time trial hopefully means that this time trial isn't indicative of my true fitness. we'll see in 2 weeks.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.4 Miles | 1:06:51 | |||
| 2.3 Miles | 16:00 | 6:57 / Mile | Warmup | 1Summon 2 |
| 3.2 Kilometers | 9:51 | 4:57 / Mile | Race | Dirtdogs |
| 2.4 Kilometers | 7:30 | 5:01 / Mile | Interval | 1Summon 2 |
| 1.0 Kilometers | 6:00 | 9:39 / Mile | Recovery | 1Summon 2 |
| 4.0 Miles | 27:30 | 6:52 / Mile | Cooldown | 1Summon 2 |