View Workout (Tim Smith)
Tempo Effort
January 10, 2011 (Morning)
Exercise Type: Run
Weather: 30 Partly Cloudy
Comments:
WU: 2-mile to MLK
3x10:00 tempo effort, 3:00 jog recovery
mile back to Veale
3x400 @Race-Pace(74,74,72) 400 jog recovery between
CD: 1 mile on indoor track
Lifting, The Eagle, Stretching, Bridges, 3x15 ea. hamstring curls @45 lbs
I was unable to stay with Robert, even though I don't think it was that difficult of a workout for him. The good thing is that my knee was fine. The bad thing is that I am in terrible shape. My hamstrings in particular have no strength and my legs tanked in the tempo sections. I can't make much of an evaluation of my breathing because my leg strength is so terrible it doesn't matter right now. Forget PR-ing or scoring, I need to put myself together to not get embarrassed in the Carnegie-Mellon Dual meet.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 11.0 Miles | 0:00 | |||
| 2.0 Miles | Warmup | New Balance 410 | ||
| 5.0 Miles | Tempo | New Balance 410 | ||
| 0.75 Miles | Recovery | New Balance 410 | ||
| 1.0 Miles | Recovery | New Balance 410 | ||
| 1.25 Miles | Speed | New Balance 410 | ||
| 1.0 Miles | Cooldown | New Balance 410 |