View Workout (Kevin Dugan)
Mile Repeats
October 21, 2010 (Night)
Exercise Type: Run
Weather: Cool, low 50s
Comments:
Legs felt pretty tired and a little sore from the past 2 days. Probably should have given myself another day of recovery here, but what's done is done. Decided to push for 5:20s and was rewarded by a good effort. Breathing still an issue, and legs were more wobbly than they've been in a while, but I still managed fairly well. Definitely do not have the long, quick stride I once had- MUST stretch and work on felxibility over next 2 weeks to ensure having the ability to kick and work the hills/bridges.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.75 Miles | 1:13:38 | |||
| 3.0 Miles | 19:57 | 6:39 / Mile | Warmup | Asics Gel Nimbus 12 |
| 0.25 Miles | 3:53 | 15:32 / Mile | Recovery | Flats |
| 1.0 Miles | 5:18 | 5:18 / Mile | Interval | Flats |
| 1.0 Miles | 5:18 | 5:18 / Mile | Interval | Flats |
| 0.25 Miles | 3:39 | 14:36 / Mile | Recovery | Flats |
| 1.0 Miles | 5:21 | 5:21 / Mile | Interval | Flats |
| 0.25 Miles | 3:44 | 14:55 / Mile | Recovery | Flats |
| 1.0 Miles | 5:20 | 5:20 / Mile | Interval | Flats |
| 3.0 Miles | 21:08 | 7:02 / Mile | Cooldown | Asics Gel Nimbus 12 |