View Workout (Will Landis)
Race Simulation
October 23, 2009 (Afternoon)
Exercise Type: Run
Weather: Raining, 55-60
Comments:
One of my favorite workouts ever, I hope it gives me the benefits I need for Wednesday. We did two miles at tempo based on what the Coaches think we can run and then one mile all out (all continuous). All my miles were negative slits so I was extremely happy with that. Ran the course in 19:17 which for the conditions and the layout of the workout I was pleased. Had to run most of it alone as well. I tried talking to myself a few times.
(Ran the full 5000 meter course but I didn't think it was necessary to include my 32 second sprint for .106 of a mile in my mileage.)
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.5 Miles | 38:15 | |||
| 1.0 Miles | 7:30 | 7:30 / Mile | Warmup | UnderArmour Spectre (Running) 9 |
| 1.0 Miles | 6:33 | 6:33 / Mile | Tempo | Nike Rival D (Track Spikes) 10.5 |
| 1.0 Miles | 6:21 | 6:21 / Mile | Tempo | Nike Rival D (Track Spikes) 10.5 |
| 1.0 Miles | 5:51 | 5:51 / Mile | Race | Nike Rival D (Track Spikes) 10.5 |
| 1.5 Miles | 12:00 | 7:59 / Mile | Cooldown | UnderArmour Spectre (Running) 9 |