View Workout (Matt Smith)
Steady State at Conowingo
August 16, 2011 (Afternoon)
Exercise Type: Run
Comments:
First tempo set-12 min rolling hills
8 min up hill
Second tempo set-8 min downhill
12 min rolling hills to mostly flat
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.45 Miles | 1:08:00 | |||
| 1.4 Miles | 10:00 | 7:08 / Mile | Warmup | |
| 3.23 Miles | 20:00 | 6:11 / Mile | Steady State | |
| 1.33 Miles | 10:00 | 7:31 / Mile | Easy | |
| 3.45 Miles | 20:00 | 5:47 / Mile | Steady State | |
| 1.04 Miles | 8:00 | 7:41 / Mile | Cooldown |