View Workout (Alex Wilke)
XC Day 80
September 16, 2009 (Morning)
Exercise Type: Run
Comments:
Race vs CNS
Colin 16:12
Me 16:28- a little slower than I wanted but not too bad. I beat Buchanan and I'm happy about that and hopefully it will carry over and I'll do well throughout the season and pop at least a 180 this weekend. The rest of the team looked solid without Brais. Nick went 16:41 and almost beat Buchanan and Chris 17:03 Osti was a little hurt and went 17:08 and Shredder 17:12. Looks like a pretty good season coming our way.
Did the rep 1200 after and felt decent but we definitely got a quality workout in today.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.0 Miles | 58:12 | |||
| 2.75 Miles | 20:00 | 7:16 / Mile | Warmup | Asics Gel Nimbus 11 |
| 0.5 Miles | 2:35 | 5:10 / Mile | Tempo | |
| 3.0 Miles | 15:55 | 5:18 / Mile | Race | |
| 0.75 Miles | 3:42 | 4:55 / Mile | Interval | |
| 2.0 Miles | 16:00 | 7:59 / Mile | Cooldown | Asics Gel Nimbus 11 |