View Workout (Paul Cina)
DAY 30 Workout
September 21, 2010 (Morning)
Exercise Type: Run
Weather: sun
Comments:
3 up
3x3k
(first set: 3k all tempo.
second set: 1k tempo, 1k @ 8k race pace, 1k tempo
third set: 2k @ tempo, last 1k @ 8k race pace)
3 down
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 11.59 Miles | 1:13:17 | |||
| 3.0 Miles | 21:41 | 7:13 / Mile | Warmup | |
| 3.0 Kilometers | 11:00 | 5:54 / Mile | Tempo | |
| 3.0 Kilometers | 10:33 | 5:39 / Mile | Tempo | |
| 3.0 Kilometers | 10:23 | 5:34 / Mile | Tempo | |
| 3.0 Miles | 19:40 | 6:33 / Mile | Cooldown |