View Workout (Paul Cina)
DAY 45 tempo run
October 6, 2010 (Morning)
Exercise Type: Run
Comments:
20 up
2 x 9 minutes
First 3 @ tempo, second 3 @ race pace, third 3 back to steady rhythm
First 3 @ tempo, second 3 back to steady rhythm, third 3 @ race pace
20 down
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.0 Miles | 58:00 | |||
| 3.0 Miles | 20:00 | 6:40 / Mile | Warmup | |
| 3.0 Miles | 18:00 | 6:00 / Mile | Fartlek | |
| 3.0 Miles | 20:00 | 6:40 / Mile | Cooldown |