View Workout (Dave Carter)
3*mile w/ Chi-Chris's group
June 21, 2011 (Afternoon)
Exercise Type: Run
Weather: 85 hot
Comments:
WU village track w/ Chi-Chris
3*mile, 5:00/400jog rest. w/ Chris for all 3, Grog for latter 2. 4:57, 5:06, 5:16
CD village track w/ Grog, Chi-Chris.
I didn't really expect much, and I didn't get much either, nbd. It was hot. I think I'm in sub 21:00 4mile shape. actual training will start next week after the race
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.5 Miles | 33:49 | |||
| 1.0 Miles | 7:00 | 7:00 / Mile | Warmup | T6 |
| 3.0 Miles | 15:19 | 5:06 / Mile | Interval | T6 |
| 0.5 Miles | 4:00 | 8:00 / Mile | Recovery | T6 |
| 1.0 Miles | 7:30 | 7:30 / Mile | Cooldown | T6 |