View Workout (Robert Ontko)
Easy Run
February 17, 2009 (Morning)
Exercise Type: Run
Weather: Sunny and cold
Comments:
Veale, N Park, Lee, S Park, N Park, Veale
With Mark and Paul, with Tim until just after Coventry, Tim tripped on the curve at Coventry and needed to stretch out
5*100m accelerations w/100m jog, felt really good on these accelerations, think I overstrode one because my left hip started to bother me
Circuit training: 3*{20 ea leg DB lunges, 10 pullups, 20 box jumps, 30 MB twists, 20 MB cleans, 1 min jump rope, 20 back extensions}
Bear, stretch, iced left hip for 10 min to be safe.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.72 Miles | 49:09 | |||
| 6.1 Miles | 45:04 | 7:23 / Mile | Easy | |
| 1.0 Kilometers | 4:05 | 6:34 / Mile |