View Workout (Andre Lightsey-Walker)
Nirca Nationals
November 14, 2015 (Afternoon)
Exercise Type: Run
Weather: Perfect
Comments:
Weekly Goals: 40 Miles | Fast Race
Who: Emily, Megan, Tia, Veronica, Martina, Dana, Nora, Ryan, Mike, Seth, Leir, August
Splits: 4k: 12:45 5k: 16:00
Rating: 7/10
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.97 Miles | 1:10:22 | |||
| 3.0 Miles | 22:00 | 7:20 / Mile | Warmup | Vomero |
| 8.0 Kilometers | 26:22 | 5:18 / Mile | Race | Vomero |
| 3.0 Miles | 22:00 | 7:20 / Mile | Recovery | Vomero |