View Workout (Dave Carter)
tempo intervals
September 28, 2010 (Afternoon)
Exercise Type: Run
Weather: 55 misting, awesome
Comments:
WU to MLK, drills
3*2mile, goal 5:25-5:35; splits - 5:27, 5:25 (10:52); 5:22, 5:38 (11:00); 5:18, 5:18 (10:36)
To Veale from 2mile mark, 6*(100on, 100off), .5 CD, thorough stretch
workout w/ Grogan, Link, Ontko, Dixon, Schmidt, Kleinbaum. second interval was off for some reason. the fourth mile should have been 5:20, oh well. waited 3 seconds for Link then finished the 6th mile together.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 11.25 Miles | 1:11:38 | |||
| 1.0 Miles | 7:30 | 7:30 / Mile | Warmup | Saucony Ride 3 |
| 6.0 Miles | 32:28 | 5:24 / Mile | Tempo | Saucony Ride 3 |
| 3.0 Miles | 22:30 | 7:30 / Mile | Recovery | Saucony Ride 3 |
| 1.2 Kilometers | 5:20 | 7:09 / Mile | Speed | Saucony Ride 3 |
| 0.5 Miles | 3:50 | 7:40 / Mile | Cooldown | Saucony Ride 3 |