View Workout (Alex Wilke)
XC Day 115
October 21, 2009 (Morning)
Exercise Type: Run
Comments:
League Championships today..the pace was so slow nobody wanted to take it and Thompson eventually did and Col stuck with him and beat him but I just couldn't move and got 5th behind the usual guys that I should be up with or ahead of and I finished right with Brais. Everybody was super slow and coach actually made us do another mile after the race. Hopefully these speed ratings won't affect us.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.0 Miles | 52:04 | |||
| 2.75 Miles | 20:00 | 7:16 / Mile | Warmup | Asics Gel Nimbus 11 |
| 0.5 Miles | 2:40 | 5:20 / Mile | Tempo | |
| 3.0 Miles | 15:54 | 5:18 / Mile | Race | |
| 1.75 Miles | 13:30 | 7:42 / Mile | Cooldown | Asics Gel Nimbus 11 |