View Workout (Vince Lawton)
Meet vrs. Calvert Hall
April 13, 2011 (Afternoon)
Exercise Type: Run
Weather: Misty, 60's
Comments:
Felt pretty shitty all day, real nervous that a repeat of monday was going happen til after the 1st lap of the mile. Got out in 3rd then chased down Frank on the last lap, legs really didnt feel too good at all. Obvi alot better than monday but still, consistency is key. 74, 2:30, 3:47, 5:01. Kinda pissed that I couldnt close in 72 but, oh well. 2 mile was pretty good. 2:40, 5:34, 11:14. Really tight pack for the first 800 then after that I moved up into 2nd and sat on the leader til the start of the 6th lap. With 800 to go it was all over, I really pushed that lap, they never recovered. Really pleased with my time, big PR. Honestly think that I might be able to break 11 by the end of the year and I know I could run around 10:50 fresh. Quite excited.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.56 Miles | 48:47 | |||
| 0.85 Miles | Warmup | Asics Gel Nimbus 12 | ||
| 0.06 Miles | Speed | |||
| 1.0 Miles | 5:01 | 5:01 / Mile | Race | Nike Victory XC |
| 0.65 Miles | 6:00 | 9:13 / Mile | Recovery | Asics Gel Nimbus 12 |
| 2.0 Miles | 11:14 | 5:36 / Mile | Race | Nike Victory XC |
| 3.0 Miles | 26:32 | 8:50 / Mile | Cooldown | Asics Gel Nimbus 12 |