View Workout (Courtney Luensman)
maintenance mile!!
September 30, 2009 (Morning)
Exercise Type: Run
Comments:
7 min warmup
18 min tempo
2x4 hills
1x long hill
15 min cooldown
MAINTENANCE MILE
10 min cooldown
ridiculously long workout. but felt good. (my legs are going to hate me tomorrow!)
predicted 6:30 for the mile and got 6:24 without a whole lot of effort so I'm pleased.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.75 Miles | 6:24 | |||
| 0.8 Miles | Warmup | Kayano 15 | ||
| 2.5 Miles | Tempo | Kayano 15 | ||
| 2.5 Miles | Hills | Kayano 15 | ||
| 1.75 Miles | Easy | Kayano 15 | ||
| 1.0 Miles | 6:24 | 6:24 / Mile | Race | Kayano 15 |
| 1.2 Miles | Cooldown | Kayano 15 |