View Workout (Dave Carter)
solid
March 18, 2009 (Morning)
Exercise Type: Run
Weather: nice, cooled off
Comments:
2 mile WU from Veale to outdoor track
4*.97 mile tempo loop, 1:00rest w/ Robert, Chris; 5:18, 5:23, 5:19, 5:20
2*1000, 3:00 rest, first w/ 1 barrier/lap, 2nd w/ 3 barriers/lap, w/ Robert, Ryan; 3:15, 3:15.
4*200, 200meter rest; 33, 34, 34, 29
1.2 mile CD back to Veale
I've decided short recovery is junk mileage so I'm done including that in mileage. The cruise intervals were a piece of cake even with only 1:00 recovery, the 1000s w/ barriers felt awesome, and I still had enough to open up on the last 200. Probably because I wussed out on Monday, though. Whatev, still a solid day.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.84 Miles | 53:30 | |||
| 2.0 Miles | 14:30 | 7:14 / Mile | Warmup | Supernova |
| 3.9 Miles | 21:20 | 5:28 / Mile | Cruise | Supernova |
| 2.0 Kilometers | 6:30 | 5:13 / Mile | Interval | Supernova |
| 0.8 Kilometers | 2:10 | 4:21 / Mile | Speed | Supernova |
| 1.2 Miles | 9:00 | 7:30 / Mile | Cooldown | Supernova |