View Workout (Robert Ontko)
Throwback Time Trial
February 27, 2009 (Afternoon)
Exercise Type: Run
Weather: Indoors
Comments:
Veale Track
Warmup with mile group, drills, striders
1600m time trial, felt pretty good, made a move with 800 to go, finished neck and neck with Ethan T., was shooting for a 4:40 but still a good effort considering my cold
4*200m at mile pace w/200m jog before each, with Grese, splits: 34, 36, 35, 35, these felt pretty easy
Cooldown with John E, stretch, Bear, pushups, lift
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.99 Miles | 42:35 | |||
| 2.0 Miles | 15:05 | 7:32 / Mile | Warmup | |
| 1.6 Kilometers | 4:45 | 4:46 / Mile | Race | |
| 0.8 Kilometers | 2:20 | 4:41 / Mile | Interval | |
| 0.8 Kilometers | 4:50 | 9:43 / Mile | Recovery | |
| 2.0 Miles | 15:35 | 7:47 / Mile | Cooldown |