View Workout (Dave Carter)
treadmill tempo take 3
December 20, 2010 (Night)
Exercise Type: Run
Weather: indoors
Comments:
WU indoors w/ Zac
treadmill tempo, 3miles, 3:00rest, 2miles.
CD indoors, light stretch, got kicked out by Lankford.
Met Zac, a UMass grad student whose parents just moved to Cleveland so he's using Case's track for break. He was doing 400s so we parted ways after my warmup. I planned on doing 2*3miles at 11mph (~5:28pace) at +1.0 incline. First one went well but the second one I was mostly on +.5 incline and cut it short at 2miles; I was exiting tempo effort. I'm still content with today, though.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.0 Miles | 59:02 | |||
| 3.0 Miles | 21:00 | 7:00 / Mile | Warmup | 3Summon 2 |
| 3.0 Miles | 16:35 | 5:31 / Mile | Tempo | 3Summon 2 |
| 3:00 | Recovery | 3Summon 2 | ||
| 2.0 Miles | 10:57 | 5:28 / Mile | Tempo | 3Summon 2 |
| 1.0 Miles | 7:30 | 7:30 / Mile | Cooldown | 3Summon 2 |