January 16, 2009 (Morning)
Exercise Type: Run
Comments:
3-mile treadmill tempo (5:27, 5:18, 5:07)... 4 x 400m (1:04, 1:04, 1:04, 1:03) with 1:00 rest
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
8.0 Miles | 20:07 | |||
2.0 Miles | Warmup | Nike Air Zoom Skylon | ||
3.0 Miles | 15:52 | 5:17 / Mile | Tempo | Nike Air Zoom Skylon |
1.0 Miles | 4:15 | 4:15 / Mile | Speed | Nike Zoom Kennedy XC White |
2.0 Miles | Cooldown | Nike Air Zoom Skylon |