View Workout (Robert Ontko)
Storm's Blowing into Town!
November 21, 2011 (Morning)
Exercise Type: Run
Weather: Cloudy sunset to dark, windy, and warm
Comments:
Apartment, Eldridge, Terry Hershey Park: west to reservoir dike
5:30PM. Sleep: 7.5 hr. Wind felt a little cool, but still pretty warm, looks like rain soon, drills
Reservoir dike
12 * 200m hill w/downhill recovery, wind was against me on the uphill, lady also doing hill repeats, decided to do two more since I need to push myself more, downhill acceleration before the last interval,
Terry Hershey Park: reservoir dike to Eldridge, Apartment
Uneventful cooldown, stretch, crunches & pushups, the Mel J fan club is in mourning.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.29 Miles | 1:06:44 | |||
| 2.9 Miles | 22:25 | 7:43 / Mile | Warmup | Acis 3020-B |
| 4.0 Kilometers | 22:25 | 9:01 / Mile | Hills | Acis 3020-B |
| 2.9 Miles | 21:54 | 7:33 / Mile | Cooldown | Acis 3020-B |