View Workout (Dave Carter)
tempo time intervals
January 10, 2011 (Afternoon)
Exercise Type: Run
Weather: 20 windy, slick on MLK
Comments:
WU to MLK, drills
4*10:00 tempo/steady effort w/ 3:00 recovery
1mile back to Veale
2*400 @ :75 w/ 200jog
CD short because the mileage was getting long.
pick 9 abs (Blaire, sorry for being a baby!), buddies*7, 2*10 medball & sandpit lifting, hips*15, stretch
long day. Ethan and I were the only two to do the 4th 10:00, distance is somewhere between 6.75 and 7 miles. felt strong through the first 3, pace wasn't brutal, legs fatigued near the end of the 4th one. that fatigue was probably why Ethan and I both cut the 400s short because our legs were not happy campers. strong day.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 11.75 Miles | 1:18:15 | |||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | 3Summon 2 |
| 6.75 Miles | 40:00 | 5:55 / Mile | Steady State | 3Summon 2 |
| 1.0 Miles | 9:00 | 9:00 / Mile | Recovery | 3Summon 2 |
| 1.0 Miles | 7:45 | 7:45 / Mile | Easy | 3Summon 2 |
| 0.8 Kilometers | 2:30 | 5:01 / Mile | Speed | 3Summon 2 |
| 0.5 Miles | 4:00 | 8:00 / Mile | Cooldown | 3Summon 2 |