View Workout (Vernon O'Toole)
Cleveland tempo & strides
January 13, 2011 (Morning)
Exercise Type: Run
Weather: Dark and wet
Comments:
1.2 miles to track, 3 mi. tempo at 5:50's, 7 x 100m strides: 14, 15, 16, 16, 16, 16, 17. 3/4 cool down on track, 1.2 home, then 9:30 jog with Kujo and Mama Bear.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.02 Miles | 53:38 | |||
| 1.2 Miles | 7:46 | 6:28 / Mile | Cruise | Asics Racer |
| 3.0 Miles | 17:36 | 5:52 / Mile | Tempo | Asics Racer |
| 700.0 Meters | 3:00 | 6:53 / Mile | Easy | Asics Racer |
| 700.0 Meters | 1:50 | 4:12 / Mile | Speed | Asics Racer |
| 1.95 Miles | 14:10 | 7:15 / Mile | Easy | Asics Racer |
| 1.0 Miles | 9:16 | 9:16 / Mile | Cooldown | Asics Racer |