View Workout (chris smith)
4x 2M tempo at Graham
November 15, 2012 (Morning)
Exercise Type: Run
Weather: Cold!
Comments:
exact times for tempo were 10:58.5, 10:58.39, 11:00.64, 10:55.32. Felt good. Very happy with run. But it does make 5:20 pace for a half seem a long way off...
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 11.0 Miles | 1:06:31 | |||
| 1700.0 Meters | 7:40 | 7:15 / Mile | Warmup | |
| 3200.0 Meters | 10:58 | 5:30 / Mile | Tempo | |
| 400.0 Meters | 2:00 | 8:02 / Mile | Recovery | |
| 3200.0 Meters | 10:58 | 5:30 / Mile | Tempo | |
| 400.0 Meters | 2:00 | 8:02 / Mile | Recovery | |
| 3200.0 Meters | 11:00 | 5:31 / Mile | Tempo | |
| 400.0 Meters | 2:00 | 8:02 / Mile | Recovery | |
| 3200.0 Meters | 10:55 | 5:29 / Mile | Tempo | |
| 2000.0 Meters | 9:00 | 7:14 / Mile | Cooldown |