View Workout (Robert Ontko)
Shirtless Hills
December 15, 2011 (Morning)
Exercise Type: Run
Weather: Dark, cloudy, foggy, and warm
Comments:
Apartment, Eldridge, Terry Hershey Park: west to reservoir dike
5:40AM. Sleep: 7 hr. Still warm, drills.
Reservoir dike
12 * 200m hill w/downhill recovery, penultimate downhill acceleration, no competition this time, decent workout, I guess.
Terry Hershey Park: reservoir dike to Eldridge, Apartment
Back to the home base, stretch, pushups & crunches.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.28 Miles | 1:09:55 | |||
| 3.15 Miles | 24:02 | 7:37 / Mile | Warmup | Adrenaline XII |
| 4.8 Kilometers | 22:13 | 7:26 / Mile | Hills | Adrenaline XII |
| 3.15 Miles | 23:40 | 7:30 / Mile | Cooldown | Adrenaline XII |