Type: LaT+Aerobic Power
Workout: 20 minute tempo @ 87-90% + 2 x 1 mile + 800m (5-7 min jog rest btwn each)
Goal Pace:
Tempo: <5:13, Lisa <6:03
Mile: 4:54, Lisa 5:40
800m: 2:21, Lisa 2:44
Actual Pace:
Clay Tempo: 5:07, 10:29 (5:22), 16:04 (5:35) ran until 20min. (AVG: 5:21)
Mile: 5:12 (both)
800m: 2:28
Lisa: Tempo: 5:50, 11:45 (5:55), 17:57 (6:12) ran until 20min. (AVG: 5:59)
Mile: 5:47 (both)
800m: 2:44
TOD: 4:30pm
Warm up: 1mi
Warm down: 1.5mi
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 10
Weekly Mileage: 40.3
Posted on
Wednesday, March 3, 2010
by Clayton Burnett