View Workout (Sean O'Leary)
Tempo fuckin' mondays
January 4, 2010 (Afternoon)
Exercise Type: Run
Weather: high 20s and windy
Comments:
5 mile tempo at towers 30-40 seconds slower than 5k. Still a little icy and slippery in some spots and wind got pretty gusty at parts... 5:39, 5:58 (really windy and slowed down too), 5:47, 5:47, 5:49. Didn't get hard until the last mile, wasn't even killer then. Nice and relaxed.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.45 Miles | 47:58 | |||
| 1.1 Miles | 8:30 | 7:43 / Mile | Warmup | Adrenaline 9 #6 |
| 5.0 Miles | 29:02 | 5:48 / Mile | Tempo | Adrenaline 9 #6 |
| 1.35 Miles | 10:26 | 7:43 / Mile | Cooldown | Adrenaline 9 #6 |