View Workout (Robert Ontko)
Lititz Intervals
March 11, 2009 (Morning)
Exercise Type: Run
Weather: Cloudy and comfortable
Comments:
With Link
Warwick Track
5*1200m w/4 min recovery, by myself for all intervals except the third when I started with Link, went out a little fast on the first and third intervals, on pace for three and kinda did not pull it together for the last two, splits: 3:50, 3:52, 3:52, 3:57, 3:55
3*400m w/400m jog recovery, splits: 73, 74, 74
Stretch, 30 Eagle
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.52 Miles | 1:18:50 | |||
| 2.0 Miles | 14:47 | 7:23 / Mile | Warmup | |
| 6.0 Kilometers | 19:26 | 5:12 / Mile | Interval | |
| 2.5 Kilometers | 20:00 | 12:52 / Mile | Recovery | |
| 1.2 Kilometers | 3:41 | 4:56 / Mile | Interval | |
| 0.8 Kilometers | 5:22 | 10:47 / Mile | Recovery | |
| 2.0 Miles | 15:34 | 7:46 / Mile | Cooldown |