View Workout (Demetri Goutos)
Hard Miles
November 3, 2009 (Afternoon)
Exercise Type: Run
Weather: sunny, cool
Comments:
20 min up
5x 1 mile at 4:56-4:58, with 2:30 rest, then 2:00, then 1:30, then 1:00
strides and pedestal
20 min cooldown
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 12.25 Miles | 1:15:50 | |||
| 3.0 Miles | 20:00 | 6:40 / Mile | Warmup | sept 2140's |
| 5.0 Miles | 24:50 | 4:58 / Mile | Interval | flats |
| 1.25 Miles | 11:00 | 8:48 / Mile | Easy | flats |
| 3.0 Miles | 20:00 | 6:40 / Mile | Cooldown | sept 2140's |