View Workout (Andrew Friesema)
LVC Canal Tunnel Invite
September 10, 2011 (Morning)
Exercise Type: Run
Comments:
Men's Race shortened to 5k race due to course issues
Pre warmup 6min
Warmup 12min
Race- 5k- 16:35? Tempo after for next 2miles, 5:40, 5:30 paces(12min for 3.1miles)- 28:35min
Cooldown- 22min
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.55 Miles | 1:08:35 | |||
| 2.35 Miles | 18:00 | 7:39 / Mile | Warmup | |
| 3.1 Miles | 16:35 | 5:20 / Mile | Race | |
| 2.1 Miles | 12:00 | 5:42 / Mile | Tempo | |
| 3.0 Miles | 22:00 | 7:20 / Mile | Cooldown |