View Workout (Dave Carter)
5*mile tempos
November 9, 2009 (Afternoon)
Exercise Type: Run
Weather: 65 perfect
Comments:
mile WU to MLK
4*30second strides
5*mile w/ 2:00 rest
splits - 5:36, 5:29, 5:42, 5:39, 5:38
felt effortless
mile CD to Veale, stretch, abs, ice bath
got the news I'm running at regionals for Vaughn. time to get my swag oooooooooonnn
| Distance | Duration | Pace | HR Avg | HR Max | Interval Type | Shoes |
|---|---|---|---|---|---|---|
| 7.0 Miles | 51:14 | |||||
| 1.0 Miles | 7:30 | 7:30 / Mile | Warmup | 2Defyance | ||
| 5.0 Miles | 28:04 | 5:36 / Mile | 168 | Tempo | 2Defyance | |
| 8:00 | Recovery | 2Defyance | ||||
| 1.0 Miles | 7:40 | 7:40 / Mile | Cooldown | 2Defyance |