View Workout (Greg Kilburn)
TOC tempo run
December 18, 2010 (Morning)
Exercise Type: Run
Weather: cold, snowcovered trail
Comments:
Ran along humber river trail which isn't maintained and was snow and ice covered. Ran out with the quick guys for a "warm up", they dropped me on the tempo so I was running alone firmly in last place. I had forgot to charge my gps watch so didn't know my pace till the coach gave me mi time at end. Was happy with speed although it may be too fast. Not sure if this will make me faster or just get me hurt.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 21.3 Kilometers | 1:35:15 | |||
| 10.7 Kilometers | 48:11 | 4:30 / Kilometer | Easy | |
| 5.0 Kilometers | 19:44 | 3:56 / Kilometer | Tempo | |
| 5.6 Kilometers | 27:20 | 4:52 / Kilometer | Cooldown |