View Workout (Tomas Navratil)
12 mi w/ tempo
January 14, 2009 (Morning)
Exercise Type: Run
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 12.0 Miles | 1:40:12 | |||
| 2.0 Miles | 17:40 | 8:49 / Mile | Warmup | Nike Vomero 3 |
| 1.0 Miles | 8:21 | 8:21 / Mile | Steady State | Nike Vomero 3 |
| 1.0 Miles | 8:21 | 8:21 / Mile | Steady State | Nike Vomero 3 |
| 1.0 Miles | 8:20 | 8:20 / Mile | Steady State | Nike Vomero 3 |
| 1.0 Miles | 7:55 | 7:55 / Mile | Tempo | Nike Vomero 3 |
| 1.0 Miles | 7:56 | 7:56 / Mile | Tempo | Nike Vomero 3 |
| 1.0 Miles | 7:48 | 7:48 / Mile | Tempo | Nike Vomero 3 |
| 1.0 Miles | 8:18 | 8:18 / Mile | Steady State | Nike Vomero 3 |
| 1.0 Miles | 8:18 | 8:18 / Mile | Steady State | Nike Vomero 3 |
| 1.0 Miles | 8:15 | 8:15 / Mile | Steady State | Nike Vomero 3 |
| 1.0 Miles | 9:00 | 9:00 / Mile | Cooldown | Nike Vomero 3 |