View Workout (Alex Wilke)
XC Day 101
October 7, 2009 (Morning)
Exercise Type: Run
Comments:
Race at Bville...2009 CNYCL Champs..great race out of eveverbody Col and i 1-2ed! 15:34 15:37 in very slow conditions. Mccabe then Thompson and then Nick and Brais ahead of Pacheck and Shredder and Chris ahead of little Pacheck. Good day gives me lots of confidence for Manhattan. My race strategy worked perfectly.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.0 Miles | 53:17 | |||
| 2.5 Miles | 18:00 | 7:12 / Mile | Warmup | Asics Gel Nimbus 11 |
| 3.0 Miles | 15:37 | 5:12 / Mile | Race | |
| 0.5 Miles | 2:40 | 5:20 / Mile | Tempo | |
| 2.0 Miles | 17:00 | 8:29 / Mile | Cooldown | Asics Gel Nimbus 11 |