View Workout (Ari Lewenstein)
STAC 2011
October 29, 2011 (Morning)
Exercise Type: Run
Comments:
New Course. Pheasant hill. Kind of an uphill first 300 then a completely straight and rolling first mile, down a couple hills to a flat part then up a semi big hill with a gradual one after it until the down hill finish. Felt super relaxed and easy in the first mile, barely breathing hard at all, but didn't want to push the pace because I wasn't sure about the hills in the next 2 miles. Took off on the downhills which made some seperation (I think) but didn't really break away from the top group. Last 800 was kind of awful Crimmins and Miller moved and I was just trying to hang on to Tolan/ not get caught. Not a good mental race for me, but I'm in good enough shape that I got away with it in a race like this. Not at sectionals though, time to focus in and get ready for championship season.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 11.05 Miles | 1:19:31 | |||
| 3.1 Miles | 26:00 | 8:23 / Mile | Warmup | XC/Winter 2011 2160 |
| 2.5 Miles | 20:00 | 8:00 / Mile | XC/Winter 2011 2160 | |
| 0.35 Miles | 2:00 | 5:42 / Mile | XC/Winter 2011 2160 | |
| 3.1 Miles | 16:31 | 5:19 / Mile | Race | Dirt Dogz 3 |
| 2.0 Miles | 15:00 | 7:29 / Mile | Cooldown | XC/Winter 2011 2160 |