2/24/2013
9:17 AM
12.9 mi
1:32:37.43
7:13 mi
Newton 2012 Gravitas
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Lead a tempo workout for East Nasty. There were 5 of us in the group. Paces were based on a 1:25 HM goal.
2.5 mile warmup
5 x 5min tempo w/ 1min recovery (target pace: 6:25 - 6:10)
25-30 min easy
15 min goal pace (target pace: 6:30 - 6:25)
Workout type:Tempo
Distance:13 mi
15 mins easy
5 x 5 min T, 1 min rest
35 min easy
15 min T
10 min easy