View Workout (Dave Carter)
solid steady-state
January 19, 2009 (Morning)
Exercise Type: Run
Weather: temps not bad, traction good on roads
Comments:
2 mile warmup indoors, then extra .4 to Cedar
40:00 steady-state, started w/ Dom, Austin, Tim, Grese, mainly w/ Austin: up Cedar to S Overlook, NP Lee SP loop and back to S Overlook, Cedar, back to Veale in 37:09. planned on finishing on indoor track, but the door was locked, broke my rhythm so called it quits.
4*400 w/ 200meter recovery, "5k pace", felt easy: 78, 76, 73, 70
2 mi cd
Eagle, stretch
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 12.0 Miles | 1:19:57 | |||
| 2.3 Miles | 18:00 | 7:49 / Mile | Warmup | Supernova |
| 6.0 Miles | 37:09 | 6:11 / Mile | Steady State | Supernova |
| 1.0 Miles | 5:00 | 5:00 / Mile | Speed | Supernova |
| 0.7 Miles | 5:30 | 7:51 / Mile | Recovery | Supernova |
| 2.0 Miles | 14:18 | 7:08 / Mile | Cooldown | Supernova |