View Workout (Alex Wilke)
Indoor Day 28
January 9, 2010 (Morning)
Exercise Type: Run
Comments:
So it must be whenever I put the flats on to race they hurt a lot. The first 800 of the mile was fine but they they started to hurt a lot and after the race and the cooldown they were bad too. It was much better than last week but I need them 100% better and soon. 4:35 is okay but I wanted to be down around the 4:25 range. The 4x8 sucked because Chris was eating and dicking around too much and my foot hurt so bad the whole time. Ran an 8:08 with Z running a 1:57 Col 2:00 me 2:03 Chris 2:06.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.0 Miles | 48:38 | |||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | Nike Lunarglide |
| 1.0 Miles | 4:35 | 4:35 / Mile | Race | Nike Lunarglide |
| 2.0 Miles | 16:00 | 7:59 / Mile | Nike Lunarglide | |
| 1.0 Miles | 7:00 | 7:00 / Mile | Nike Lunarglide | |
| 0.5 Miles | 2:03 | 4:06 / Mile | Race | Nike Lunarglide |
| 0.5 Miles | 4:00 | 8:00 / Mile | Cooldown | Nike Lunarglide |