View Workout (Ryan Cox)
Blackwater Tempo
September 7, 2009 (Afternoon)
Exercise Type: Run
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 13.3 Miles | 1:20:08 | |||
| 3.0 Miles | 19:56 | 6:38 / Mile | Warmup | Nike Zoom Elite 4 |
| 8.0 Miles | 44:49 | 5:36 / Mile | Tempo | Nike Zoom Elite 4 |
| 2.3 Miles | 15:23 | 6:41 / Mile | Cooldown | Nike Zoom Elite 4 |