View Workout (Chris Kelly)
Split Tempo Number 2
December 21, 2010 (Afternoon)
Exercise Type: Run
Weather: Fitness center
Comments:
Ran my split tempo for the week today since I got up real late and had nobody to run with. Felt really good. I'll probably bump this up to 2x5:30 at the begining the next time because I was really just chilling at that pace. I get a lot of dirty looks from this since I'm running it on the treadmill and its really loud. Oh well. Felt good on the striders too. The treadmil I was using cut out on me when I tried to start the 3rd mile so I ran to another one. I got extra rest so I did a 5 min last mile to make up for it.
Drills before
4x200 after
Strech, core, pullups and dips
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 11.0 Miles | 1:06:11 | |||
| 3.0 Miles | 21:51 | 7:17 / Mile | Warmup | New Brooks Green |
| 1.0 Miles | 5:30 | 5:30 / Mile | Tempo | New Brooks Green |
| 1.0 Miles | 5:18 | 5:18 / Mile | Tempo | New Brooks Green |
| 1.0 Miles | 5:00 | 5:00 / Mile | Tempo | New Brooks Green |
| 1.0 Miles | 7:14 | 7:14 / Mile | Recovery | New Brooks Green |
| 1.0 Miles | Speed | |||
| 3.0 Miles | 21:18 | 7:06 / Mile | Cooldown | New Brooks Green |