View Workout (Alex Wilke)
XC Day 83
September 19, 2009 (Morning)
Exercise Type: Run
Comments:
Raced so so today. 16:15 which is a huge pr on that course but the times seemed quite fast today. Colin ran a 15:53 I was 4th in our race behind Buchanan (16:00) and the Westhill kid (16:04). The second race was very fast. Bville looked amazing which isn't good... Stanton won 15:40 then Thompson (15:48) McCabe 15:58, Pacheck 16:01...they look very good.however usually then burn out towards the end and race well at this invite and when you add Brais back in our line up we will do better.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.0 Miles | 54:30 | |||
| 2.5 Miles | 20:00 | 8:00 / Mile | Warmup | Asics Gel Nimbus 11 |
| 0.75 Miles | 3:45 | 4:59 / Mile | Tempo | |
| 3.0 Miles | 15:45 | 5:15 / Mile | Race | |
| 1.75 Miles | 15:00 | 8:34 / Mile | Cooldown |