View Workout (Robert Ontko)
Howlin' for You
November 18, 2011 (Morning)
Exercise Type: Run
Weather: Dark sunrise and cool
Comments:
Apartment, Eldridge, Terry Hershey Park: west to gazebo
5:40AM. Sleep: 7.5 hr. Couldn't sleep in today, plenty to do at work, drills, forgot to split the watch starting the fartlek so time is an estimate based on memory
Terry Hershey Park: gazebo to reservoir dike and back
1 min on/1 min off fartlek, decided not to go as far as I did last week, allowed to find a medium distance for extending the tempo, two older ladies told me that I was showing them up, time is an estimate
Terry Hershey Park: gazebo to Eldridge, Apartment
Very upbeat cooldown, an van from the Omni hotel yielded for me at the light even though he had the right of way, I waved him on, stretch, crunches & pushups.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.8 Miles | 1:00:58 | |||
| 2.2 Miles | 16:20 | 7:25 / Mile | Warmup | Adrenaline XI |
| 4.4 Miles | 29:45 | 6:45 / Mile | Fartlek | Adrenaline XI |
| 2.2 Miles | 14:53 | 6:45 / Mile | Cooldown | Adrenaline XI |