View Workout (Sean O'Leary)
WJ v. Churchill
September 30, 2009 (Morning)
Exercise Type: Run
Weather: cool, on and off showers
Comments:
WJ v. Churchill, legs didn't feel too tired but were kinda sore from yesterday. Rain 10 mins before kinda wrecked the course, and flats were a bad choice, but all good. Churchill kids try to gap first mile, but by the powerlines just started working it with alex. Kept it moderate up until the baseball fields, then we really unleashed. Eased up going back to the finish; barely tired at the finish=good. All just part of the work
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.0 Miles | 58:31 | |||
| 2.5 Miles | 20:34 | 8:13 / Mile | Warmup | Adrenaline 9 #5 |
| 3.0 Miles | 17:06 | 5:42 / Mile | T5 Racer | |
| 2.5 Miles | 20:51 | 8:20 / Mile | Cooldown | Adrenaline 9 #5 |