November 6, 2010 (Morning)
Exercise Type: Run
Comments:
9 am bus
3 mile warmup
Workout broke down like this. All of it on the track. We did a mile hard, coach wanted 4:32 to 4:35, and we hit 4:34ish. Changed from track spikes to trainers, and ran 3 miles around 6:00 pace, and we hit that much better than last year. Back to spikes Then coach wanted us to roll in a mile, all out. Looking for maybe 4:26-4:29. Sam lead us to a 2:14 opener and then we finished around 4:29 to 4:30. It didnt feel as bad as i thought, but was not pleasant. We havent done anything that fast this year.
And then 3 miles cooldown
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
11.49 Miles | 26:54 | |||
3.0 Miles | Warmup | September 2050's | ||
1600.0 Meters | 4:35 | 4:36 / Mile | Interval | zoom mutombo |
3.0 Miles | 17:50 | 5:56 / Mile | Tempo | September 2050's |
1600.0 Meters | 4:29 | 4:30 / Mile | Interval | zoom mutombo |
3.5 Miles | Cooldown | September 2050's |