View Workout (Alexander Waldt)
Tempo
October 5, 2011 (Afternoon)
Exercise Type: Run
Comments:
4 mile tempo on the track. Warm up didn't feel great, kind of sluggish. Hit the 800 in 2:44 feeling pretty smooth so I figured I'd be good to stay right around 5:30s for the whole thing. Split 5:32 5:35 5:40 5:35. Not bad for running it solo. Great weather though. 20 min jog then 4x100 barefoot on the soccer field followed by a short jog back to Cole.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.27 Miles | 1:01:06 | |||
| 2.0 Miles | 14:54 | 7:26 / Mile | Warmup | Asics Gt-2160 White/Red |
| 4.0 Miles | 22:24 | 5:35 / Mile | Tempo | Brooks T6 Racer |
| 430.0 Meters | 1:09 | 4:18 / Mile | Speed | |
| 3.0 Miles | 22:39 | 7:33 / Mile | Cooldown |