View Workout (Robert Ontko)
"My Butt Kinda Hurts." Tempo
February 18, 2009 (Morning)
Exercise Type: Run
Weather: Rain and cool
Comments:
Warmup: Veale, Murray Hill, Mayfield, Mather Quad, MLK, with Tim, Gjoraas, Dom, Farkas, and Dave
Tempo on MLK, with Dave, a little slower than pace, decided to go to 4.5 instead of ending at 25 minutes
Jog back to Veale with Dave, Gjoraas, and Tim.
3*400 w/200 jog on Veale Track, by myself, splits: 77, 76, 75, felt my blisters but otherwise pretty good
Cooldown: Veale, Murray Hill, Mayfield, Euclid, Quad, Veale, with Tim and Dave, stretch, 30 Eagle, pushups
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.99 Miles | 1:14:38 | |||
| 2.0 Miles | 14:39 | 7:19 / Mile | Warmup | |
| 4.5 Miles | 26:26 | 5:52 / Mile | Tempo | |
| 1.5 Miles | 11:20 | 7:33 / Mile | Easy | |
| 1.2 Kilometers | 3:48 | 5:05 / Mile | Interval | |
| 0.4 Kilometers | 3:00 | 12:04 / Mile | Recovery | |
| 2.0 Miles | 15:25 | 7:42 / Mile | Cooldown |