View Workout (Dave Carter)
outdoor track tempo intervals
March 2, 2011 (Afternoon)
Exercise Type: Run
Weather: 30 windy
Comments:
4p; WU indoor track, drills, to NRV.
3*2.4k @ 5:20pace w/ 400jog rest w/ Mark, EthanT, CWade. splits - 8:02, 8:03, 8:03
4*150 @ mile pace w/ 250jog rest. splits :24, :24, :24, :22
CD to Veale, light stretch because my stomach was wrecked and a class officers meeting @ 7p.
hesitant how this workout would go since it was "2-4 x 2400 @ 5k pace" and because how shitty I felt this morning. Coach ended up slowing the pace to 5:20 and capping it at 3 intervals. It was cold and windy. Just locked into the pace and rolled. Wouldn't have been too difficult if I wasn't sick, and if I was healthy then I probably would have insisted on doing 4 but why push it when sick.
getting my swagger back.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 11.27 Miles | 1:15:28 | |||
| 3.3 Miles | 23:45 | 7:11 / Mile | Warmup | 1Summon 2 |
| 7.2 Kilometers | 24:08 | 5:23 / Mile | Tempo | 1Summon 2 |
| 0.8 Kilometers | 5:00 | 10:03 / Mile | Recovery | 1Summon 2 |
| 0.6 Kilometers | 1:35 | 4:14 / Mile | Speed | 1Summon 2 |
| 1.0 Kilometers | 6:00 | 9:39 / Mile | Recovery | 1Summon 2 |
| 2.0 Miles | 15:00 | 7:29 / Mile | Cooldown | 1Summon 2 |