View Workout (Alex Wilke)
XC Day 53
August 21, 2009 (Morning)
Exercise Type: Run
Comments:
Went to the Bville track today to do reps. It was pretty good never felt too bad and Colin and I hit our paces and even took a little less rest than what coach intended.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.0 Miles | 49:26 | |||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | Asics Gel Nimbus 11 |
| 0.25 Miles | 1:06 | 4:24 / Mile | Interval | |
| 0.25 Miles | 1:06 | 4:24 / Mile | Interval | |
| 0.25 Miles | 1:05 | 4:20 / Mile | Interval | |
| 0.25 Miles | 1:06 | 4:24 / Mile | Interval | |
| 0.25 Miles | 1:06 | 4:24 / Mile | Interval | |
| 0.25 Miles | 1:04 | 4:16 / Mile | Interval | |
| 0.25 Miles | 1:06 | 4:24 / Mile | Interval | |
| 0.25 Miles | 1:05 | 4:20 / Mile | Interval | |
| 0.25 Miles | 1:04 | 4:16 / Mile | Interval | |
| 0.25 Miles | 1:03 | 4:12 / Mile | Interval | |
| 0.25 Miles | 1:07 | 4:28 / Mile | Interval | |
| 0.25 Miles | 1:06 | 4:24 / Mile | Interval | |
| 0.25 Miles | 1:06 | 4:24 / Mile | Interval | |
| 0.25 Miles | 1:05 | 4:20 / Mile | Interval | |
| 0.25 Miles | 1:05 | 4:20 / Mile | Interval | |
| 0.25 Miles | 1:06 | 4:24 / Mile | Interval | |
| 2.0 Miles | 17:00 | 8:29 / Mile | Cooldown | Asics Gel Nimbus 11 |