View Workout (Cameron Rieth)
Tempo/Fartlek
January 17, 2011 (Morning)
Exercise Type: Run
Weather: Chilly-nice
Comments:
10 min W.U.
2 rounds of 4 mile tempos goal time=5:50 to 6:00 with a one mile fartlek after
5:57,5:56,5:49,5:40-Fartlek 1 mile (60 sec 5k pace/60 sec recovery)
3 min rest
5:58,5:52,5:46,5:57 Fartlek 1 mile (60 sec 5k pace/60 sec recovery)
2 miles cool down 16 min.
Brooks Launch and Brooks Mach 12
Weights
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 14.0 Miles | 1:26:30 | |||
| 1.5 Miles | 10:30 | 6:59 / Mile | Warmup | Brooks Launch (3) |
| 10.5 Miles | 1:00:00 | 5:42 / Mile | Tempo | Brooks Mach 12 |
| 2.0 Miles | 16:00 | 7:59 / Mile | Cooldown | Brooks Launch (3) |