View Workout (Dave Carter)
2*1600, 2*800, 3*300
November 4, 2009 (Morning)
Exercise Type: Run
Weather: low 40s
Comments:
2mi WU to track
2*1600 - goal 5:00-5:05, 400jog rest - 5:00, 4:58
2*800 - goal 2:25-2:30, 400jog rest - 2:24, 2:25
3*300 - goal :52, 100jog rest - :53, :51, :50
1mi recovery and 1mi to Veale, pick 8 abs, 1*lanese circuit*15reps, stretch
solid workout. kinda bummed that I couldn't keep up with Cromer, Ethan, Vaughn for some intervals, but we were always faster than or at the faster end of our goal pace, so I guess its alright.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.54 Miles | 48:10 | |||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | 2Defyance |
| 1.6 Kilometers | 5:00 | 5:01 / Mile | Interval | 2Defyance |
| 1.6 Kilometers | 4:58 | 4:59 / Mile | Interval | 2Defyance |
| 0.8 Kilometers | 2:24 | 4:49 / Mile | Interval | 2Defyance |
| 0.8 Kilometers | 2:25 | 4:51 / Mile | Interval | 2Defyance |
| 0.9 Kilometers | 2:23 | 4:15 / Mile | Interval | 2Defyance |
| 2.0 Miles | 16:00 | 7:59 / Mile | Cooldown | 2Defyance |