View Workout (Alex Wilke)
XC Day 153
November 28, 2009 (Morning)
Exercise Type: Run
Comments:
Well the race was once again not what we wanted. It was quite a bit better but we did not qualify and thats all that matters. Colin ran better but still not 100% him and I both ran a 16:41 coming 18th and 19th. Brais, Chris and Nick were too far back if they were up in the low 17s range we would have had it. Can't blame it on them because though because we all could have done more. We just ended up falling apart in the end not that we burned out but everybody was exhausted and kind of relieved the season is over. If Col didn't get sick and Nick didn't get hurt I think I would be boarding a plane for Portland in a few days.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.0 Miles | 49:10 | |||
| 3.0 Miles | 20:00 | 6:40 / Mile | Warmup | Nike Lunarglide |
| 3.0 Miles | 16:00 | 5:20 / Mile | Race | Nike Lunarglide |
| 0.75 Miles | 4:10 | 5:33 / Mile | Steady State | Nike Lunarglide |
| 1.25 Miles | 9:00 | 7:12 / Mile | Cooldown | Nike Lunarglide |