View Workout (Kasey Geller)
(Untitled)
September 11, 2009 (Morning)
Exercise Type: Run
Comments:
Today me tom and coach dave started at the Lincoln Drive side. Warmed up 8 min then literally went straight into it. did 3 miles steady 6:10, 6:04, 5:56 then 30, 60, 90 2x for nest 3 miles did miles 5:37, 5:39, 5:44 then 90 60 30 til the end at 9 miles. last three were 5:31 5:34 5:34. very bad weather out slower in the middle and finished harder and stayed with Tom longer cool down 2 miles
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 12.1 Miles | 1:14:53 | |||
| 1.1 Miles | 8:00 | 7:16 / Mile | Warmup | |
| 9.0 Miles | 51:53 | 5:45 / Mile | ||
| 2.0 Miles | 15:00 | 7:29 / Mile | Cooldown |