View Workout (Dave Carter)
snowy fartlek
January 14, 2009 (Morning)
Exercise Type: Run
Weather: eyelashes were freezing together
Comments:
w/ Dom, Tim, MikeyG, Austin. from Veale up Edgehill to Cain Park and back, w/ some looping. 4*5:30 w/ 3:30 recovery fartlek. came back and 4*400 fast (68, 62, 67, 63) w/ 400 recovery.
traction suuuuuuuuucked, but 400s were nice
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.0 Miles | 1:13:35 | |||
| 1.7 Miles | 14:30 | 8:31 / Mile | Warmup | Supernova |
| 4.6 Miles | 32:30 | 7:03 / Mile | Fartlek | Supernova |
| 0.8 Miles | 6:00 | 7:29 / Mile | Easy | Supernova |
| 1.0 Miles | 4:20 | 4:20 / Mile | Speed | Supernova |
| 1.0 Miles | 8:30 | 8:30 / Mile | Recovery | Supernova |
| 0.9 Miles | 7:45 | 8:36 / Mile | Cooldown | Supernova |