View Workout (Alex Wilke)
XC Day 108
October 14, 2009 (Morning)
Exercise Type: Run
Comments:
Race against Proctor today. We did a workout where you go out with an easy tempo mile then drop it down and then finish as fast as you can then 5min and another fast mile but not all out. Went pretty well, I added on an extra corner which added like 10 sec onto my time so I was very good with my times today.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.5 Miles | 53:32 | |||
| 2.5 Miles | 18:00 | 7:12 / Mile | Warmup | Asics Gel Nimbus 11 |
| 3.0 Miles | 15:35 | 5:11 / Mile | Steady State | |
| 1.0 Miles | 4:57 | 4:57 / Mile | Steady State | |
| 2.0 Miles | 15:00 | 7:29 / Mile | Cooldown | Asics Gel Nimbus 11 |