View Workout (Cameron Rieth)
Russian Fartlek
March 16, 2011 (Morning)
Exercise Type: Run
Weather: Nice Chilly Windy
Comments:
Feel-2/Diet-3/Sleep-1
Very windy but overall it felt pretty decent considering how sick I am. Coach cut me short on the w/o but I think it was for the best. First w/o that Tanner was able to dip his toe in the water for a long while.
17 min WU 2 miles
3x4 Russians (Goal Pace:32,48-50) 3 min between
(31,32,33,31) Recovery Ave: 47
3 min Recovery
(30,32,32,32) Recovery Ave: 48
3 min Recovery
(29,32,32,32) Recovery Ave: 48
30 min CD (22 min BF)
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.5 Miles | 1:09:00 | |||
| 2.0 Miles | 17:00 | 8:29 / Mile | Warmup | Brooks Launch (3) |
| 3.5 Miles | 22:00 | 6:17 / Mile | Fartlek | Brooks Mach 12 |
| 3.0 Miles | 22:00 | 7:20 / Mile | Recovery | PF Rieth's (Barefoot) |
| 1.0 Miles | 8:00 | 8:00 / Mile | Cooldown | Brooks Launch (3) |