View Workout (Alex Wilke)
XC Day 111
October 17, 2009 (Morning)
Exercise Type: Run
Comments:
So we got home at about 9 and I started the workout at about 9:30...was really fast but it was on pavement but still I felt good and think I am ready to pop off some great times.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.75 Miles | 54:29 | |||
| 3.0 Miles | 20:30 | 6:50 / Mile | Warmup | Asics Gel Nimbus 11 |
| 0.75 Miles | 3:40 | 4:53 / Mile | Interval | Asics Gel Nimbus 11 |
| 0.75 Miles | 3:36 | 4:47 / Mile | Interval | Asics Gel Nimbus 11 |
| 0.75 Miles | 3:37 | 4:49 / Mile | Interval | Asics Gel Nimbus 11 |
| 0.75 Miles | 3:40 | 4:53 / Mile | Interval | Asics Gel Nimbus 11 |
| 0.75 Miles | 3:26 | 4:34 / Mile | Interval | Asics Gel Nimbus 11 |
| 2.0 Miles | 16:00 | 7:59 / Mile | Cooldown | Asics Gel Nimbus 11 |