View Workout (Cameron Rieth)
Russian Fartlek/Tempo
April 12, 2011 (Morning)
Exercise Type: Run
Weather: Nice but Windy
Comments:
Feel-2/Diet-3/Sleep-1
Last run in my Brooks Launch (2) before they are retired for good! Felt pretty cruddy on the Russian part but did not feel to bad on the 2 mile tempo afterward.
15 min W.U.
8xRussians Goal:(31-32, 48-50) 2 mile tempo (10:30-10:40)
Actual:(31,32,33,32,31,32,32,31)
1 min. Recovery
2 mile tempo
Actual: 10:33(5:20,5:13)
15 min BF
10 min back to GMC
8 min Core
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.0 Miles | 1:03:00 | |||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | Brooks Launch (2) |
| 4.0 Miles | 22:30 | 5:37 / Mile | Fartlek | Brooks Mach 12 |
| 1.5 Miles | 15:30 | 10:19 / Mile | Easy | PF Rieth's (Barefoot) |
| 1.5 Miles | 10:00 | 6:39 / Mile | Easy | Brooks Launch (2) |