View Workout (Dave Carter)

Calendar - Statistics - Workouts

Return to Log Return to Log

treadmill tempo take 3

December 20, 2010 (Night)

Exercise Type: Run

Weather: indoors

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