View Workout (Robert Ontko)
Spider on my Shoe Hills
February 2, 2009 (Afternoon)
Exercise Type: Run
Weather: Sunny and cool
Comments:
Warmup/cooldown: Veale to the Mayfield Hill via Murray Hill
10*2 min hill intervals on Mayfield Hill, with Tim, Grese, Alex, and Gjoraas, brought up the rear for all the intervals, but felt ok, icy patch halfway up the hill, estimated distance
Stretch, 30 Ibis, pushups
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.59 Miles | 1:05:41 | |||
| 1.0 Miles | 7:30 | 7:30 / Mile | Warmup | |
| 5.3 Kilometers | 20:00 | 6:04 / Mile | Hills | |
| 5.3 Kilometers | 30:00 | 9:06 / Mile | Recovery | |
| 1.0 Miles | 8:11 | 8:11 / Mile | Cooldown |