View Workout (Greg Kilburn)
long mixed pace
August 22, 2010 (Morning)
Exercise Type: Run
Weather: rain
Comments:
Exhausting. Warm up, 4X1300 tempo with 1 min rests, 10 miles easy, 4X1300 tempo with 1 min rest, cool down.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 33.4 Kilometers | 2:41:06 | |||
| 3.5 Kilometers | 19:48 | 5:39 / Kilometer | Warmup | |
| 1.3 Kilometers | 5:15 | 4:02 / Kilometer | Tempo | |
| 1.3 Kilometers | 5:20 | 4:06 / Kilometer | Tempo | |
| 1.3 Kilometers | 5:18 | 4:04 / Kilometer | Tempo | |
| 1.3 Kilometers | 5:20 | 4:06 / Kilometer | Tempo | |
| 16.0 Kilometers | 1:19:47 | 4:59 / Kilometer | Easy | |
| 1.3 Kilometers | 5:14 | 4:01 / Kilometer | Tempo | |
| 1.3 Kilometers | 5:20 | 4:06 / Kilometer | Tempo | |
| 1.3 Kilometers | 5:11 | 3:59 / Kilometer | Tempo | |
| 1.3 Kilometers | 5:15 | 4:02 / Kilometer | Tempo | |
| 3.5 Kilometers | 19:18 | 5:30 / Kilometer | Cooldown |