View Workout (Andrew Friesema)
Desales Invite- Tempo WO
October 8, 2011 (Morning)
Exercise Type: Run
Comments:
10min warmup
Tempo of courese- 31:30
5min cooldown
2x400 at 72-74sec on 2min drill, 2x200m at 34sec pace.-8min
8min cooldown
Ran fast pace for 1-2miles for men's race-8min
Ran fast pace for 1-2miles for women's race-8min
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 11.0 Miles | 1:14:30 | |||
| 1.25 Miles | 10:00 | 8:00 / Mile | Warmup | Green Puma Flats |
| 5.0 Miles | 31:30 | 6:18 / Mile | Tempo | Green Puma Flats |
| 0.5 Miles | 5:00 | 10:00 / Mile | Recovery | Green Puma Flats |
| 1.25 Miles | 8:00 | 6:24 / Mile | Interval | Green Puma Flats |
| 1.0 Miles | 8:00 | 8:00 / Mile | Cruise | Green Puma Flats |
| 2.0 Miles | 12:00 | 5:59 / Mile | Cooldown | Green Puma Flats |