View Workout (Alex Wilke)
XC Day 139
November 14, 2009 (Morning)
Exercise Type: Run
Comments:
Great Race today. Finally hit 180! Broke 16 for a 5k (15:59.6) and placed 17th! Pretty good day. Brais was 35th only bad thing is the NR #4 guy just beat him but I did beat their #2 so we can beat them if it all goes right. Coach and I feel I have more in me and I think if I got out i could have run about 10 or 15 sec faster. I am satisfied but there is always room for improvement.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.0 Miles | 56:45 | |||
| 2.75 Miles | 19:00 | 6:54 / Mile | Warmup | Asics Gel Nimbus 11 |
| 0.75 Miles | 3:56 | 5:14 / Mile | Tempo | |
| 3.0 Miles | 15:19 | 5:06 / Mile | Race | |
| 2.5 Miles | 18:30 | 7:24 / Mile | Cooldown | Asics Gel Nimbus 11 |