View Workout (Dave Carter)

Calendar - Statistics - Workouts

Return to Log Return to Log

mlk tempo

September 13, 2010 (Afternoon)

Exercise Type: Run

Weather: 75? good

7 mile tempo, same splits as everyone else that has logged
CD straight back to Veale because today's mileage was sufficient; stretch, abs, pushups, knee-deep 13 minute ice bath.

pack stayed together for the most part. made the decision that the positives of dropping back 10 seconds to run with Bobby the last 2 miles definitely outweighed the negatives; there really aren't any negatives from running a 40:15 7 mile tempo compared to a 40:05, and the positives are summed up in the words of a wise man named Michael Petro who once said that CWRU XC is a family, and we should look out for and care for each other as such.

Distance Duration Pace Interval Type Shoes
10.0 Miles 1:03:15
2.0 Miles 15:00 7:29 / Mile Warmup Saucony Ride 3
7.0 Miles 40:15 5:45 / Mile Tempo Saucony Ride 3
1.0 Miles 8:00 8:00 / Mile Cooldown Saucony Ride 3