View Workout (Sean O'Leary)
Whitman Tri
September 23, 2009 (Afternoon)
Exercise Type: Run
Weather: hot and humid, mid 80's
Comments:
Whitman course, calves pretty sore going in. Nice warmup, felt pretty good. First mile was pretty damn slow, legs weren't too responsive from monday i guess. Through 800 in 2:38, mile a little under 5:40. Miller took the lead after the downhill and that pissed me off so started gapping him by a pretty good amount and then got in kind of a boring rhythm. 200 or so from the finish, freaking walking won pyo told me i missed the turn so i stopped, panicked for 3-4 seconds, then turned around and ran 25 meters before I rectified my mistake. Cost a good 15 seconds. Overall starting to see room for improvement; want to get in a fast race, hopefully saturday will have someone legit
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.25 Miles | 1:00:51 | |||
| 2.65 Miles | 22:30 | 8:29 / Mile | Warmup | Adrenaline 9 #5 |
| 3.1 Miles | 17:21 | 5:35 / Mile | T5 Racer | |
| 2.5 Miles | 21:00 | 8:24 / Mile | Cooldown | Adrenaline 9 #5 |