View Workout (Greg Kilburn)
mixed long tempo
July 18, 2010 (Morning)
Exercise Type: Run
Weather: hot humid
Comments:
very pleased with this workout.
3k easy, 4x1300 tempo with 1 min rest between reps,
~1hr easy, 4k tempo, 3 k cooldown. the 4k was difficult but i had no doubt i'd do it.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 28.0 Kilometers | 2:14:31 | |||
| 3.0 Kilometers | 15:30 | 5:10 / Kilometer | Warmup | |
| 1.3 Kilometers | 5:16 | 4:03 / Kilometer | Tempo | |
| 1.3 Kilometers | 5:20 | 4:06 / Kilometer | Easy | |
| 1.3 Kilometers | 5:20 | 4:06 / Kilometer | Tempo | |
| 1.3 Kilometers | 5:21 | 4:06 / Kilometer | Tempo | |
| 12.8 Kilometers | 1:05:34 | 5:07 / Kilometer | Tempo | |
| 4.0 Kilometers | 16:27 | 4:06 / Kilometer | Tempo | |
| 3.0 Kilometers | 15:43 | 5:14 / Kilometer | Cooldown |