View Workout (Andrew Ceruzzi)
Rock Creek Tempo
January 3, 2012 (Morning)
Exercise Type: Run
Weather: 30 cold, windy, light snow
Comments:
today was a real winter day.
I warmed up easy to the tennis courts on rock creek next to denfeld.
Started the tempo there and ran un-interupted all the way to kensington pwkwy (3.59 miles)
cool down from kpwky to the linden lane loop and did 4 x 30sec pickups.
felt pretty good about this run today considering the wind and snow.
the snowboard trip was pushed to tomorrow so the next 2 days may be off.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.69 Miles | 1:03:25 | |||
| 1.85 Miles | 12:30 | 6:45 / Mile | Warmup | Asics Cumulus 12 indoor track 2011-2012 |
| 3.59 Miles | 20:43 | 5:46 / Mile | Tempo | Asics Cumulus 12 indoor track 2011-2012 |
| 4.25 Miles | 30:12 | 7:06 / Mile | Cooldown | Asics Cumulus 12 indoor track 2011-2012 |