View Workout (Thom Taylor)
4 Mile Tempo Run
January 14, 2014 (Night)
Exercise Type: Run
Weather: Cold and Windy
Comments:
Follow the Whited 5 for the majority of it. I did the first 9 by trying to open up. 4.5 by striding out, 3 minutes hard, 4.5 striding out, and the last 9 by opening up. I got to Willie's house in 21 minutes. Instead of going up to mountain street I took 9 over to spring, spring to sherman and sherman to grant. Got to Bob Lewis's house in 30 minutes. I walked down to mountain and jogged by to the school.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.0 Miles | 46:50 | |||
| 1.0 Miles | 8:40 | 8:40 / Mile | Warmup | Black Peguses |
| 4.0 Miles | 30:00 | 7:29 / Mile | Tempo | Black Peguses |
| 1.0 Miles | 8:10 | 8:10 / Mile | Cooldown | Black Peguses |