View Workout (Vernon O'Toole)
Cleveland Tempo
November 18, 2010 (Morning)
Exercise Type: Run
Weather: Clear and cool
Comments:
Ran to Cleveland HS track, + laps = 2.15mi warm up. 5mi tempo, felt great...worked miles 3-5 hard. 400 recovery, then 8 x 200m w/~100m recovery. Intended 32s, 34 is more attainable for now at the end of a workout. 31-33-34-33-34-34-35-34 Worn...I hope I can recover well for Saturday's race.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.54 Miles | 1:07:36 | |||
| 2.15 Miles | 16:07 | 7:29 / Mile | Warmup | Asics Racer |
| 5.0 Miles | 28:42 | 5:44 / Mile | Tempo | Asics Racer |
| 400.0 Meters | 1:37 | 6:30 / Mile | Recovery | Asics Racer |
| 1600.0 Meters | 4:28 | 4:29 / Mile | Speed | Asics Racer |
| 800.0 Meters | 4:30 | 9:03 / Mile | Recovery | Asics Racer |
| 1.65 Miles | 12:12 | 7:23 / Mile | Cooldown | Asics Racer |