September 12, 2009 (Morning)
Exercise Type: Run
Comments:
hard wprkout, supposed to start at tempo and move up to race pace. Really tough...
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
8.47 Miles | 1:05:00 | |||
2.0 Miles | 19:40 | 9:49 / Mile | Warmup | XC 09 |
1.0 Kilometers | 3:49 | 6:08 / Mile | Shay XC spikes | |
1.0 Kilometers | 3:45 | 6:02 / Mile | Shay XC spikes | |
1.0 Kilometers | 3:49 | 6:08 / Mile | Shay XC spikes | |
1.0 Kilometers | 3:50 | 6:10 / Mile | Tempo | Shay XC spikes |
1.0 Kilometers | 3:46 | 6:03 / Mile | Tempo | Shay XC spikes |
1.0 Kilometers | 3:48 | 6:06 / Mile | Shay XC spikes | |
1.0 Kilometers | 3:48 | 6:06 / Mile | Shay XC spikes | |
1.0 Kilometers | 3:45 | 6:02 / Mile | Shay XC spikes | |
1.5 Miles | 15:00 | 9:59 / Mile | Cooldown | XC 09 |