View Workout (Ryan Cox)
Blackwater tempo
October 23, 2009 (Morning)
Exercise Type: Run
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 12.55 Miles | 1:19:17 | |||
| 2.5 Miles | 17:26 | 6:58 / Mile | Warmup | Nike Pegasus 26 |
| 7.75 Miles | 45:37 | 5:53 / Mile | Tempo | Nike Pegasus 26 |
| 2.3 Miles | 16:14 | 7:03 / Mile | Cooldown | Nike Pegasus 26 |