View Workout (Robert Ontko)
When in Rome
August 10, 2017 (Afternoon)
Exercise Type: Run
Weather: Partly cloudy, muggy, and hot
Comments:
Mangum, Dacoma, Karbach, W 18th, Mangum
Sleep: 6.5 hr. Successfully made to run club with time for a lap to warm up.
Hurfus, Dacoma, TC Jester, Ascot, Helberg, Brookswood, Mangum, Dacoma, Hurfus
Jumped out to an early lead with Jake, who dropped around mile 1, I kept going but had to stop by the brewery early for a bathroom stop, finished the route and continued into my cooldown.
Dacoma, Mangum, W 18th, Karbach, Dacoma, Mangum
Another lap around the block, stretch, enjoyed some Nigel and talked with the Zack/ch's.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.6 Miles | 39:31 | |||
| 1.0 Miles | 7:30 | 7:30 / Mile | Warmup | Adrenaline XVII-2 |
| 3.5 Miles | 24:09 | 6:54 / Mile | Training | Adrenaline XVII-2 |
| 1.1 Miles | 7:52 | 7:09 / Mile | Cooldown | Adrenaline XVII-2 |