View Workout (William Matchett)
Tempo on Pike
September 28, 2009 (Morning)
Exercise Type: Run
Weather: Still Cold
Comments:
I felt tired going into the workout. I was not excited. I started and I went out at a pace that I felt was conservative. I was running by myself for a bit and soon caught up to Ethan. We worked with each through the 10k, but then he started falling back. I slowly worked my way up Austin, but then he poured on the speed. I didn't have much left in the last 5k. Drove the last 600-800m; I felt good at the end. 10x100m Hill repeats.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 11.44 Miles | 1:16:58 | |||
| 0.75 Miles | 5:00 | 6:39 / Mile | Warmup | Nike Vomero IV |
| 5.0 Kilometers | 20:18 | 6:32 / Mile | Tempo | Nike Vomero IV |
| 5.0 Kilometers | 20:04 | 6:27 / Mile | Tempo | Nike Vomero IV |
| 5.0 Kilometers | 20:36 | 6:37 / Mile | Tempo | Nike Vomero IV |
| 1.0 Kilometers | 4:00 | 6:26 / Mile | Hills | Nike Vomero IV |
| 0.75 Miles | 7:00 | 9:19 / Mile | Cooldown | Nike Vomero IV |