View Workout (Alex Wilke)
XC Day 94
September 30, 2009 (Morning)
Exercise Type: Run
Comments:
Dual vs RFA today...Col and I didn't want the one kid on their team to beat us so we ended up going a little faster than tempo which should have been more like 17:00 for 3 Miles but we were more like 16:10 and finished the 5k in 16:40ish. It felt great to stay right with Col the whole time and it makes it feel a lot easier. I need to try to stay with him this weekend and I feel it will help a lot to have me finish where I want to. That way I will get a plaque and a good speed rating as well as helping the team even more.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.5 Miles | 55:00 | |||
| 2.5 Miles | 18:00 | 7:12 / Mile | Warmup | Asics Gel Nimbus 11 |
| 4.0 Miles | 21:00 | 5:14 / Mile | Tempo | |
| 2.0 Miles | 16:00 | 7:59 / Mile | Cooldown | Asics Gel Nimbus 11 |